CrossFit Inventive – CrossFit
Warm-up
2 Minute Machine
Box Hamstring 1:00
Frog 1:00
Elevated Puppy Dog Pose On Box 1:00
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ACTIVATION
30 Halo Glute Bridges
10 Barbell Good Mornings
10 Barbell Deadlifts
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Build To Deadlift Weight
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(25 Minutes) (AMRAP:9-7-6 ) (AMRAP – Rounds and Reps)
Level 1
AMRAP 9: (Go:0:00-9:00)
5 Deadlifts @140/90kg
1,000m Bike Erg
Rest 90s
AMRAP 7: (Go 10:30-17:30)
5 Deadlifts @140/90kg
1,000m Bike Erg
Rest 90s
AMRAP 6: (Go:19:00-25:00)
5 Deadlifts @140/90kg
1,000m Bike Erg
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Level 2
AMRAP 9:
5 Deadlifts @Choose Own Load
1,000m Bike Erg
Rest 90s
AMRAP 7:
5 Deadlifts @Choose Own Load
1,000m Bike Erg
Rest 90s
AMRAP 6:
5 Deadlifts @Choose Own Load
1,000m Bike Erg
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Level 3:
AMRAP 9:
10 Dual KB-Deadlifts @Choose Own Load
1,000m Bike Erg (Reduce distance if needed)
Rest 90s
AMRAP 7:
10 Dual KB-Deadlifts @Choose Own Load
1,000m Bike Erg
Rest 90s
AMRAP 6:
10 Dual KB-Deadlifts @Choose Own Load
1,000m Bike Erg
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Start Each AMRAP Where You Finished The Last One.
* If you were on Meters when rest period comes, your machine should stay on in the 90s rest. Keep an eye on your meters just incase.
SUBS
1,000MBIKE ERG
Row- 500/450m
Ski Erg- 450/400m