CrossFit Inventive – CrossFit
Warm-up
Prep
1 Min Bike
1 Min Plank
1 Min Shuttle Runs
15s Change Over Between Each
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Mobility
Banded Lower
Twisted Cross 30s e.s
3 Way Puppy Dog Pose
Samson + Tricep 30s e.s
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ACTIVATION
20 Banded Good Mornings
5 Ring Dip Eccentrics 3s Decent/Stat dip Ecc/Push-up Ecc.
—
10 Empty BB Deadlifts/Establish first load.
Think about the load you want to achieve and the loads you want to increase by before you start.
—
Deadlift
EMOM 10 x 2 TNG Reps.
Goal today is to build to a heavy safe Double with the short recovery each minute.
After your last lift, reduce load by estimated 20%, on the 12 minute Mark, complete 1 set of Max Reps.
Record Max Rep Load & Reps.
If you miss judge it and find your heaviest load before the 10 minutes, reduce the load and complete the volume.
Beginners Stay at a moderate load.
You Spine comes before your ego!
Ring Dips + Dumbbell Flat Bench Press (Weight)
L1
For Quality
10-9-8-7-6-5-4-3-2-1:
Ring Dips
Dual Dumbbell Floor Press 22.5/15kgs
(Keep Hips High off The Floor Throughout The floor Press)
—
L2
For Quality
10-9-8-7-6-5-4-3-2-1:
Banded Ring Dips/Stationary Dips/Banded
Dual Dumbbell Floor Press 15/10kgs
(Keep Hips High off The Floor Throughout The floor Press)
—
L3
For Quality
10-9-8-7-6-5-4-3-2-1:
Single DB laying Tricep Extension
Dual Dumbbell Floor Press Choose Load
(Keep Hips High off The Floor Throughout The floor Press)