CrossFit Inventive – CrossFit
Warm-up
Foam Roll:
Lats 1 Min e.s
+ 4 mins of your choice
—
Banded Upper
Banded Lower
30s Calf e.s
20 Calf Pumps
30s Squat Hold
—
ACTIVATION
PVC:
10 Prone Lift Offs
10 Pass Arounds e.s
10 OHS
20 Halo Glute Bridges
—
BARBELL
5 OHS/PVC IF NEEDED
—
10 Scap Pulls
5 Kipping Knee Raises
—
Overhead Squat
2 Waves
On Every 2 Minutes x 6 Sets:
Set 1: 7 Reps EG: 40kg
Set 2: 5 Reps 42.5kg
Set 3: 3 Reps 45kg
Set 4: 7 Reps 42.5kg
Set 5: 5 Reps 45kg
Set 6: 3 Reps 47.5kg
Choose own loads for this piece but aim to follow the waves structure.
Record last 3 rep weight.
If you want to get better at this lift, use a PVC and advance to a lighter barbell if possible.
Force the mobility by practicing the movement at light loads.
“2-3 Zone” (AMRAP – Reps)
AMRAP 2-2-2-3: [12 minutes]
15/12 Calorie Row
9 Burpee Box Jump Overs
Max Toes To Bar
Rest 1 Minute Between Rounds.
*Score will be the total number of successful Toes To Bar over the 4 sets.
“Sprint Intervals”
Aiming to get 30-20s of work on the toes to bar.
SUBS
15/12 CAL ROW
– 15/12 Cal Bike
– 12/9 Cal Ski
– 1:00 Cap
BURPEE BOX JUMP OVERS
– Reduce Reps
– Reduce Height
– Step-Overs
– Standard Burpees
TOES TO BAR
– Toes AHAP
– K2E
– Knee Raises
– V-ups
– Sit-ups