CrossFit Inventive – CrossFit
Warm-up
Mobility
10 Scorpions F/B
Lower Back/Hip Flexor 30s e.s
3 Way Puppy Dog Pose
Calf 30s e.s
30 Calf Pumps
—
ACTIVATION
10 Barbell Good Mornings
5 Deadlifts
20s Hollow Hang
Hollow Rock Hold
5 Kipping Knee Raises/10 V-sits
—
Build to Deadlifts Load
—
Deadlift (In 15 mInutes)
Building
Complete 2-3 Building sets of 4 Reps until you find your first working load.
Working Sets:
2 x 6 @70%
2 x 4 @80%
2 x 2 @90%
Record 2 x 2 @90%
Rest as needed between sets.
21 min cap (Time)
Level 1
For Time:
50/45 Calorie Bike Erg Buy In
Then 5 Rounds of:
10 Burpee Box Jumps{24/20}
15 Toes To bar
50 Double-unders
Buy Out- 30 Calorie Bike Erg
—
Level 2
For Time:
50/45 Calorie Bike Erg Buy In
Then 5 Rounds of:
10 Burpee Box Jumps/Step ups{24/20}
15 TAHAP/Knee Raises/GHD’s
50 Double-unders/100 Singles
Buy Out- 30 Calorie Bike Erg
—
Level 3
For Time:
50/45 Calorie Bike Erg Buy In
Then 5 Rounds of:
10 Burpee Box Step Ups {24/20}
20 Abmat Sit-ups
50 100 Singles
Buy Out- 30 Calorie Bike Erg
– Reduce Reps if needed.
50/45 Cal Bike Subs:
– 50/45 Cal Row
– 45/40 Cal Ski
