CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Glute 1:00 e/s
Spiderman 0:30 e/s
Ankle Mobility 0:30 e/s
Front Rack 0:30
Wrist 0:30
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ACTIVATION
2 Laps Halo Crab Walks
10 Squats with Halo Band
20 Halo Glute Bridges
—
BARBELL
5 Front Squats
3 HSC
3 Squats Cleans
3 Thrusters
3 OHS/FS
—
Back Squat (5 x 3)
Build up and complete 5 sets 3 reps @same weight. Aiming around 80% of 1RM today.
Rest as needed between working sets.
Metcon (Time)
For Time:
21 Front Squats 70/55kg
800m Row
18 Hang Squat Cleans 60/40kg
600m Row
15 Squat Cleans 50/35kg
400m Row
12 Thrusters 45/30kg
200m Row
9 Overhead Squats 40/30kg
(Cap 20:00)
* Make sure to change weights as you go.
SUBS
BARBELL
– Reduce Load
– Choice loads that suite you throughout
– Sub Dumbbells
– Ask Coach for injury changes
ROW METERS
– Bike 2,000m/1,500m/1,200m/1,000m/500m
– Ski 750/650m-550/450m-400/350m-200/160m
– Run 800/600/400/200m