CrossFit Inventive – CrossFit
Warm-up
– Box KB-Hamstring 1:00
– Glute 0:30 e/s
– Twisted Cross 0:30 e/s
– 3 Way Puppy Dog Pose
—-
ACTIVATION
20 Banded Pull-aparts
10 Pass throughs
10 Scap Pulls
5 Kipping Knee Raises
—
Barbell
10 Good Mornings
5 Deadlifts
—
Deadlift (4 Sets 4 Reps @70-75% 1RM
)
Build up & Complete 4 sets of 4 reps at the same weight. (70-75% 1RM).
WITH A 4S ISOMETRIC HOLD 3CM’S OFF THE FLOOR EACH REP!
Go lighter if you can’t hold the Iso Hold each rep.
Rest as needed between working sets.
For Time: (Time)
15-12-9-6:
Deadlifts 110/80kg’s
M: 30-24-18-12
F: 27-21-15-9
Calorie Bike Erg
Directly Into…
6-9-12-15:
Toes To Bar
M: 12-18-24-30
F: 9-15-21-27
Calorie Bike Erg
SUBS
DEADLIFT
– Reduce Reps
– Reduce Load
– Sub Dumbbells
CALORIE BIKE
– Row, same as bike
– Ski:
M:27-21-15-9
F: 9-12-18-24
