CrossFit Inventive – CrossFit
Warm-up
5:00 Machine of Choice
2 Rounds:
30 Calf Pumps
10 Banded Chest Press
20s Hollow Hang/Hollow Rock Hold
10 Single DB RDL’s e.s
—-
Twisted Cross 30s e.s
Samson + Tricep 30s e.s
20s Calf e.s
—
Bench Press
4 @80%
3 @82.5%
3 @85%
2 @87.5%
2 @90%
Rest as needed between sets.
Record 90% Load.
Max Height Box Jump (Distance)
Max Height Box Jump
10 Mins to establish Max Height Box Jump from standing start.
Subs:
5 x 3 @height of your choice.
5 x 3 Max Broad Jumps
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
10/8 Calorie Row
12 Dual Dumbbell Floor Press 22.5/15kg
10 Toes To Bar
—-
L1
AMRAP 10:
10/8 Calorie Row
12 Dual Dumbbell Floor Press 22.5/15kg
10 Toes as high as possible.
—
Further Scaling:
Reduce Dumbbell Load
K2E
Knee Raises
GHD Sit-ups
15 Abmat Sit-ups (PR)
Same Calories on all machines
