CrossFit Inventive – CrossFit
Warm-up
Foam Roll 5 Minutes Your Choice
—
3 Way Puppy Dog Pose
Shoulder To Floor 30s e.s
Wrist 30s
Glute 1:00 e.s
Calf 30s e.s
30 Calf Pumps
—
ACTIVATION
Movement Prep:
2 Rounds:
5 Strict Press e.s
10 Alt DB HPC&J
6 Alt Box Step-ups
—
Strict Press (1 x 1)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
[8-12 Minutes]
Build To Heavy Single
(Clock: 19:00) (5 Rounds for reps)
5 Rounds:
1:00 Max Cal Bike Erg
1:00 Max Dumbbell Hang Power Clean & Jerk
1:00 Max Box Jump Overs [30/24 inch]
1:00 Rest
Dumbbell: 22.5/15kg
Score: Total number of reps completed each round.
SUBS
MAX CAL BIKE
– Same on any machine
MAX DB HPS
– Reduce Load
– HPC
– KBS
MAX BOX JUMP OVERS
– Reduce Height
– Step Overs
– Lunges
– Burpees
