CrossFit Inventive – CrossFit
Warm-up
Mobility
10 Scorpions F/B
Lower Back/Hipflexor 30s e.s
Twisted Cross 30s e.s
3 Way Puppy Dog Pose 30s each
Pigeon 1:00 e.s
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Activation
3 Laps Each With Partner: Reverse Banded Walks
5 Inchworm 1 Push-up
1 Wall Walk/As Close as possible/10m Bear Crawl
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1 Light Set of 5 Reps, Deficit Deadlifts
(Stand On 25kg Plate)
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Beginners Stay Light and focus on form.
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Deficit Deadlift
Deadlift standing on 25kg weight plate. Pulling weight from the floor.
4 Sets 5 Reps.
@same Load
It’s a new movement to most. Establish one load that is challenging enough to work hard but maintaining a flat back.
Focus-
more load on the hamstring
more demanding on the lower back
20 min cap (Time)
L1
3 Rounds For Time:
21 Cal Row
7 Wall Walks
30m Double Kettlebell Reverse Farmers Carries 32/24kgs
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L2
3 Rounds For Time:
21 Cal Row
7 Wall Walks As Close As Possible
30m Double Kettlebell Reverse Farmers Carries 24/16kgs
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L3
3 Rounds For Time:
21 Cal Row
40m Bear Crawl
30m Double Kettlebell Farmers Carries (Choose Load)
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Reverse Carries:
– Walk Backwards
– Not Fast
– Stay focused
– feel the Quad burn
– 30m at once
