CrossFit Inventive – CrossFit
Warm-up
Front Rack 30s
Puppy Dog 30s
TwistedCross 30s e.s
Pigeon 30s e.s
Lower back/Hipflexor 30s e.s
Calf 20s e.s
30 calf Pumps
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ACTIVATION
BARBELL:
30 Dubz/50 Single Skips
—
10 Alt Single Leg RDL’s (barbell)
5 Deadlifts
—
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
—
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks (1 x 1)
15 Minutes To Build To a Heavy Single.
* Beginners stay light & focus on technique.
Record Heaviest Lift.
Metcon (Time)
4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450m Row
75 Double-unders
[Cap 20 Minutes]
—
Burpees Performed Laterally Over Rower.
R1:
25 Burpee Over Rower
500/450m row
75 Dubz
Etc…
SUBS
BURPEE OVER ROWER
– Step Overs
– Use Barbell if rower isn’t available.
– Standard Burpees
500/450m ROW
– Reduce Meters
– 1000/900m Row
– 450/350m Ski
– 400m Run
DOUBLE-UNDERS
– Reduce Reps
– 1:30 Practice
– 115 Singles
– 75 Plate Hops
– 1:30 Effort On Any Machine
