CrossFit Inventive – CrossFit
Warm-up
Move
2-4-6-8-10
Air Squats
4 x 10m Shuttle Runs Between Each.
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Mobility
Couch 1:00 e.s
Spiderman 30s e.s
Lower Back 30s e.s
Calf 20s e.s
30 Calf Pumps
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ACTIVATION
30 Halo Glute Bridges
30s Skipping
10 Box Step Overs
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Back Squat
Complete Warm-up Sets:
6 Reps Empty BB then 2 x 6 Reps Light Load.
Working Sets:
Start First 5 Reps@60% 1RM and build no heavier than 90%.
If you have no percentages, go off feel but do not max out. This is “NOT” Testing.
5-5-3-3-2-1-1
Metcon (AMRAP – Reps)
L1
3 Minutes On/90s Off x 5 Sets:
25/20 Cal Bike
75 Double-unders
* Max Burpee Box Jump Overs In Remaining Time.
Box: 24/20 inch.
Score: Total BBJO’s over the 5 sets.
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L2
3 Minutes On/90s Off x 5 Sets:
25/20 Cal Bike
75 Double-unders/125 Single Skips
* Max Burpee Box Jump/Step Overs In Remaining Time.
Box: 24/20 inch.
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L3
3 Minutes On/90s Off x 5 Sets:
21/18 Cal Bike
100-125 Singles
* Max Burpee Box Step Overs In Remaining Time.
Box: 24/20 inch.
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Machine Subs:
Row: Same as bike
Ski: 21/18
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Go: 0:00-3:00
R: 3:00-4:30
Go: 4:30-7:30
R: 7:30-9:00
Go: 9:00-12:00
R: 12:00-13:30
Go:13:30-16:30
R: 16:30-18:00
Go: 18:00-21:00