CrossFit Inventive – CrossFit
Warm-up
(De-Load Week)
—-
Couch 1:00 e.s
Spiderman + 5 Rotations e.s
Glute 30s e.s
Front Rack 30s
3 Way Puppy Dog Pose 30s each
Wrist 30s
30 Calf Pumps
—-
ACTIVATION
4 Laps Halo Crab Walks
10 Halo Air Squats
Barbell:
10 Wrist Rotations
5 Front Squats
5 Hang Power Cleans
—-
Metcon (No Measure)
EMOM 30: [6 Sets]
1 – 8 Front Squats @60/40kg
2 – 12/8 Cal Row
3 -12 Lateral Bar Burpees
4 – 12/8 Cal Row
5 – 8 Hang Power Cleans @60/40kg
—
SUBS
FRONT SQUATS
– Reduce Loads
– Use Dumbbells
12/8 CAL ROW
– 12/8 Cal Bike Erg
– 10/7 Cal Ski Erg
12LATERAL ABR BURPEES
– Reduce Reps
– Step Over Bar
– Regular Burpees
5 HANG POWER CLEANS
– Reduce Loads
– Use Dumbbells
