CrossFit Inventive – CrossFit
Warm-up
MOVE
3 Rounds:
10 Calf Pumps
10 Single Leg Plate Calf Raises e.s
40m Bottoms Up KB Carry [20m e.s]
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MOBILITY
Frog 2 Mins
Couch 1 Min e.s
Banded Ankle Mobility 30s e.s
Single Arm Front Rack On Upright 30s e.s
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ACTIVATION
4 Laps Halo Crab Walks
10 Halo Air Squats
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Back Squat (6 x 10 @60%)
10 Reps On Every 2 Minutes x 6 Sets
Build up to 60% using 4 reps.
Go lighter if needed.
Metcon (Calories)
L1
3 Minutes On-90s Off x 5 Sets:
30 Wallballs @9/6kg
30 DB Hang Clean & Jerks @22.5/15kg
(Alt Every 5 Reps)
Max Cal Ski/Row in Remaining Time.
Score: Total Cals Over the 5 Sets.
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L2
3 Minutes On-90s Off x 5 Sets:
30 Wallballs [Choose Load]
30 DB Hang Clean & Jerks [Choose Load]
(Alt Every 5 Reps)
Max Cal Ski/Row in Remaining Time.
—
L2
3 Minutes On-90s Off x 5 Sets:
30 Air Squats
30 DB Hang Clean & Jerks [Choose Load]
(Alt Every 5 Reps)
Max Cal Ski/Row in Remaining Time.
[Reduce Reps if needed)
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Bike last resort today.
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GO 0:00-3:00
REST 3:00-4:30
GO 4:30-7:30
REST 7:30-9:00
GO 9:00-12:00
REST 12:00-13:30
GO 13:30-16:30
REST 16:30-18:00
GO 18:00-21:00
