CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
30s Lower Back/Hipflexor e/s
30s Pigeon e.s
30s Twisited Cross e.s
30s Samson + Tricep
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ACTIVATION
30 Calf Pumps
100m Run
6 Alt DB Devils Press (choose own load for warm-up)
6 Alt Box Step-ups
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1 lap light 50m sled drag. Not counted in the set of 4.
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Sled Pull
Building to a Heavy 100m Sled Pull Over 4 Sets.
Record Heaviest weight.
This has to be a weight that is a continuous pull.
50m up/50m return.
Sled weight = 10kg + your plates you add.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
2-4-6-8-10 Etc
Single Dumbbell Alt Devils Press
Single Dumbbell Box Step-ups 24/20 inch
100m Run
Run = 1 Rep
1 Round = the completion of the 3 movements
SUBS
DEVILS PRESS
– Reduce Load
– Burpee Only
– Power Snatch Only
SINGLE DB BOX STEP UPS
– Reduce Load
– Reduce Box Height
– Body Weight
100M RUN
– 50M Walk with Dumbbell
– 250m Bike
– 150 Row
– 100m Ski
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