CrossFit Inventive – CrossFit
Warm-up
20s Plank
10r
20s Side Plank Pulses
10r
20s Plank Hold
10r
20s Other Side Plank Pulses
10r
20s Superman Hold
10r
20s Active Supermans
10r
20s Superman Hold
10r
20s Active Superman
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Lower Back/Hipflexor 30s e.s
Pigeon 30s e.s
Spiderman 30s e.s
Front Rack30s
Wrist 30s
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ACTIVATION
10 Box Step Overs
10 BB Front Squats
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Build To Movements
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33 min clock (4 Rounds for reps)
Level 1
AMRAP 6:
20/17 Cal Row
10 Dumbbell Box Step Overs [2 x 22.5/15]
Rest 3 Mins
AMRAP 6:
20 Lateral Bar Burpees
20 Front Squats @50/35kg
Rest 3 Mins
AMRAP 6:
20/17 Cal Row
10 Dumbbell Box Step Overs [2 x 22.5/15]
Rest 3 Mins
AMRAP6:
20 Lateral Bar Burpees
20 Front Squats @42.5/30kg
Score: Total reps per round
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Level 2
AMRAP 6:
20/17Cal Row
10 Dumbbell Box Step Overs [2 x 15/10]
Rest 3 Mins
AMRAP6:
20 Lateral Bar Burpees
20 Front Squats @40/30kg
Rest 3 Mins
AMRAP :
20/17 Cal Row
10 Dumbbell Box Step Overs [2 x 15/10]
Rest 3 Mins
AMRAP 6:
20 Lateral Bar Burpees
20 Front Squats @32.5/25kg
Score: Total reps per round
* Reduce Loads & Reps if needed.
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Level 3
AMRAP 6:
20/17Cal Row
10 Body Weight Box Step Overs
Rest 3 Mins
AMRAP 6:
20 Lateral Bar Burpees
20 Front Squats 20/15kg
Rest 3 Mins
AMRAP 6:
20/17 Cal Row
10 Body Weight Box Step Overs
Rest 3 Mins
AMRAP 6:
15 Lateral Bar Burpees (Step Over)
20 Front Squats 20/15kg
Score: Total reps per round
* Reduce Loads & Reps if needed.
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* Same Cals On all machines
