Announcements
CLASS BOOKING TIMES HAVE NOW CHANGED TO CLOSE 15 mins BEFORE CLASS
Please do your best to book in- if you miss cut off please contact a coach😊
CrossFit Inventive – CrossFit
Warm-up
Foam Roll Glutes 1:00 e.s
Foam Roll Lats 1:00 e.s
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T-Sine On Roller 1:00
Puppy Dog On Roller 1:00
Pike Stretch 30s
Active Spiderman + 5 Rotations e.s
Squat Hold 30s
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ACTIVATION
Rotator Cuff Activation:
10 Red Banded Slow Internal/External Rotations e.s
10 Slow Alternating Shoulder Taps
10 Scap Push-ups
10 Scap Pulls
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Gymnastics Strength/Skills (No Measure)
4 Sets, alternating between the following:
– 20s Chin Over Bar Hold
60s Rest
– 20-30s Ring Dip Lockout Hold – Top of Rings
60s Rest
SUBS
20s Chin Over Bar Hold
– Reduce time
– Use a light band
– Chin Over Barbell Hold
20-30s Ring Dip Lockout Hold – Top of Rings
– Reduce Time
– Stationary Dip Bar Hold
– Box Dip Hold (Use 2 Boxes)
Metcon (AMRAP – Rounds and Reps)
Level 1
AMRAP 20:
1,000m Bike Erg
10 Pull-ups
20 Push-ups
30 Air Squats
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Level 2
AMRAP 20:
1,000m Bike Erg
10 Pull-ups /Banded
20 Push-ups /Knees/Knees & Toes
30 Air Squats /Alt Lunges
Reduce Reps if needed.
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Level 3
AMRAP 20:
1,000m Bike Erg
10 Ring Rows
20 Push-ups/Knees/Knees & Toes
30 Air Squats /Alt Lunges
Reduce Reps if needed.
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MACHINE SUDS
– 400m Row
– 400/350m Ski
