CrossFit Inventive – CrossFit
Warm-up
Banded Shoulders
Pigeon 30s e.s
Lower Back/Hipflexor 30s e.s
—
Rotator Cuff Activation
2 Sets: (Light Dumbbells/Light Plates)
10 Out-Up-Forward-Down
15 Scap Push-ups
—
2 Sets:
10 Kipping Swings
10 Alt Barbell RDL’s
—
Metcon (Time)
Level 1:
5 Rounds:
15/10 Cal Row
12 Deadlifts 100/70kg
9 Lateral bar Burpees
6 Bar Muscle-ups
Rest 5 Minutes Into:
30/25 Cal Row
20 Deadlifts @100/70kg
20 Bar Muscle-ups
20 Lateral Bar Burpees
20 Deadlifts @100/70kg
30/25 Cal Row
—
Level 2:
5 Rounds:
15/10 Cal Row
12 Deadlifts (choose own load)
9 Lateral bar Burpees
6 Chest To Bar/Chin Over Bar
Rest 5 Minutes Into:
30/25 Cal Row
20 Deadlifts (choose own load)
20 Chest to Bar/Chin Over Bar
20 Lateral Bar Burpees/Burpees
20 Deadlifts
30/25 Cal Row
—
Level 3:
5 Rounds:
15/10 Cal Row
12 Dual Kettlebell Deadlifts (Choose Load)
9 Burpees
6 Ring Rows
Rest 5 Minutes Into:
30/25 Cal Row
20 Dual Kettlebell Deadlifts
20 Ring Rows
20 Burpees
20 Dual Kettlebell Deadlifts
30/25 Cal Row
*Reduce Reps if needed.
Machine Subs:
Part A:
15/10 CAL ROW
– 15/10 Cal Bike
– 12/8 Cal Ski
Part B.
30/25 CAL ROW
– 30/25 Cal Bike
– 27/21 Cal Ski
