CrossFit Inventive – CrossFit
Warm-up
Frog 2:00
Couch 1:00 e.s
Hamstring On Upright 1:00 e.s
Front Rack 30s
Twisted Cross 30s e.s
Wrist 30s
—
ACTIVATION
2 Laps Halo Crab Walks
20 Halo Glute Bridges
10 Wall Facing Squats
10 Scap Pulls
5 Kipping Knee Raises
5 V-ups/V-sits
—
Barbell
10 Good Mornings
10 Wrist Rotations
3 Front Squats
3 Squat Cleans
—
Front Squat
Waves
7 @65% (Continue with small increases)
5
3
7 (5 reps weight becomes 7 Rep weight)
5 (3 rep weight becomes 5 Rep Weight)
3 (Should be a stand alone weight)
Metcon (3 Rounds for reps)
AMRAP 4:
21/18 Calorie Row
21 Toes To Bar
21 Front Squats 42.5/30kg
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row
15 Toes To Bar
15 Front Squats 52.5/37.5kg
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Toes To Bar
9 Front Squats 60//42.5kg
Score: total reps for each set.
SUBS
CAL ROW
– Same Cals Bike erg
– 18/15-12/10-9/6
TOES TO BAR
– Reduce Reps
– Toes as high as possible
– Knee raises
– Strict Knee Raises
– GHD Sit-ups
– Abmat
FRONT SQUATS
– Reduce Reps
-Reduce Load
– Sub Dumbbells
