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CrossFit Inventive – CrossFit
Warm-up
2 Rounds Continious:
20s Single Leg Balance (RL)
10s Rest
20s Single Leg Balance (LL)
10s Rest
20s Opposite Arm/Leg Plank Hold
10s Rest
20s Other Opposite Arm/Leg Plank Hold
10s Rest
(Standard Plank If needed)
—
Hamstring On Upright 30s e.s
Pigeon 30s e.s
3 Way Puppy Dog Pose 30s each
Calf 20s e.s
30 Calf Pumps
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ACTIVATION
20s Hollow Hang
5 Kipping Knee raises
10 Barbell Good Mornings
12 Barbell Alt Single Leg RDLS
5 Deadlifts
—
Deadlift
1 x 10 @60% 1 x 8 @75%
1 x 8 @70%. 1 x 6 @77.5%
1 x 6 @75%. 1 x 4 @80%
Aim to follow your % as close as possible. If your loads are currently too heavy, scale the loads back.
Metcon (Time)
Level 1
3 Rounds For Time:
65 Double-unders
21 Toes To Bar
16 Devils Press 2 x 15/10kgs
—
Level 2
3 Rounds For Time:
65 Double-unders (100 Singles)
21 Toes To Bar (Toes High As Possible/Knee Raises/V-ups/GHD Sit-ups)
16 Devils Press 2 x 15/10kgs (Reduce Load)
Reduce Reps if needed.
—
Level 3
3 Rounds For Time:
100 Single Skips (reduce if needed)
30 Abmat Sit-ups
16 Devils Press 1x 15/10kgs (Reduce Load)
Reduce Reps if needed.
