CrossFit Inventive – CrossFit
Warm-up
General Warm-up
Tabata 20/10 Machine
Aim to pick up the pace slightly each round. Don’t max out though!!
Come to a complete stop each 10s Rest.
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Mobility
Lower Back/Hipflexor 1:00
Pigeon 30s e.s
Twisted Cross 30s e.s
3 Way Puppy Dog 30s each
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ACTIVATION
2 Rounds:
10 Single Leg KB-RDL’s e.s
3 Inchworms 3 Push-ups On Each
10 Active Superman
15 Side Plank Pulses e.s
20s Passive Hang From Pull-up Bar. (Dangle freely, let you lats stretch, sway side to side gently)
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Barbell:
10 Barbell Deadlifts
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If you have time: Complete Pull-up Accessories on whiteboard.
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Deadlift
From 1RM Percentages.
Working Sets:
2 x 2 @65% (Dead Stop)
1 @70%
2 x 2 @75% (Dead Stop)
1 @80%
2 x 2 @85% (Dead Stop)
1 @90%
Record 1 @90%
Dead-Stop = Guide the barbell back to the floor with control. Brace, and lift again.
If you don’t have percentages, go off feel. Go lighter if need be.
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
RX: 102.5/70kgs
Reduce Load as needed.
CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 125-lb Barbell
M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) click here
Masters: 82.5/55kgs
Teens: 61/43kgs