CrossFit Inventive – CrossFit
Warm-up
30s Shuttles
30s Plank Hold
30s Side Skips
30s Superman Hold
—
Mobility
10 Scorpions F/B
30s Spiderman e.s
Way Puppy Dog 30s each
—
Activation
15 Banded Good Mornings
15 Banded Press
5 Inchworms No Push-ups
5 Down Dog Push-ups/Or Normal
30s HS-Hold
—
Deadlift
Build up to 60% using around the 4 rep range then complete:
1 x 8@60%
1 x 6@70%
1 x 4@75@
1 x 2@80%
Record Last 2 Reps.
Rest 2 minutes between sets.
22 min cap (Time)
L1
For Time:
120 Wallballs @9/6kg
60 Handstand Push-ups
30 Deadlifts @140/90kgs
* Partition however you like
—
L2
120 Wallballs @9/6kg
60 Handstand Push-ups/Use Raises
30 Deadlifts @90/70kgs
* Partition however you like
—
120 Air Squats
60 Pike/Box HSPU/DB Strict Press
30 Deadlifts (choose Load)
* Partition however you like
