CrossFit Inventive – CrossFit
Warm-up
10 shuttle Runs
4 Side Skips
30s Superman Hold Straight Into 30s Plank Hold Straight Into 30s Hollow Hold.
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Mobility
Banded Lower
3 Way Puppy Dog Pose
Calf 30s e.s
30 Calf Pumps
—
Activation
20 Banded Pull-aparts
10 Banded Press
5 Down Dog Push-ups/Or Standard
5 Ring Dip Negatives/Push-up Negatives
—
10 BB Deadlifts
—-
Deadlift
In 15 Minutes:
2-3 Building sets of 5 Reps
Main Sets:
4 Sets 8 Reps:
Set 1: 60%
Set 2: 65%
Sets 3 & 4: 70% 1RM
– Rest 2 minutes Between Sets
– All Reps TNG
– Record last 2 sets @70%
Ring Dips
Strict Ring Dips
In 12 Minutes.
10 Sets 7 Reps
Aim for short recovery but unbroken sets.
Or get as many quality sets complete in 12 minutes as possible.
SUBS
– Reduce Reps to week 1 of 5 Reps.
– Banded
– Stationary ( banded)
– Dumbbell laying Tricep ext
– 15 Banded Tricep Ext
– 10 Box Dips
10 Minute Cap (Time)
L1
3 Rounds For Time:
50 Double-unders
15 Handstand Push-ups
—
L2
3 Rounds For Time:
50 Double-unders/100 Singles
15 Handstand Push-ups/Use Raises
—
L3
3 Rounds For Time:
75-100 Single Skips
20 Hand Release Push-ups
EXTRA SUBS:
HSPU’s:
– Dual DB Push Press
– Dual DB Strict Press
– Dual DB Floor Press
– Pike HSPU