CrossFit Inventive – CrossFit
Warm-up
– Couch 1:00 e/s
– Frog 2:00
– Front Rack 0:30
– Twisted Cross 0:30 e/s
– Wrist 0:30
– Calf 0:30 e/s
– 30 Calf Pumps
—–
ACTIVATION
2 Laps Halo Crab Walk
15 Halo Glute Bridges
10 Halo Air Squats
—-
Barbell
5 Strict Press
5 Front Squats
—
Strict Press (4 x 2 @85-90% of 1RM)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build up & complete 4 Sets 2 Reps @same weight.
Metcon (Time)
For Time:
50 Toes To Bar
400m Run
30 Bar Facing Burpees
20 Front Squats 52.5/37.5kg
Rest 2 Minutes
50 Weighted Abmat Sit-ups
400m Run
30 Bar Facing Burpees
20 Front Squats 52.5/37.5kg
Rest 2 Minutes
50 Abat Sit-ups
400m Run
30 Bar Facing Burpees
20 Front Squats 52.5/37.5kg
SUBS
TOES TO BAR
– Reduce Reps
– Toes as high as possible
– Knees to elbows
– Knee raises
– Sit-ups
WEIGHTED ABMAT SIT-UPS
– None weighted Abmats
– Reduce Reps
400M RUN
– 500/400m Row
– 400m Ski
– 1,000m Bike
BAR FACING BURPEES
– Lateral Bar Burpees
– Regular Burpees
– Reduce Reps
– Step Overs
FRONT SQUATS
– Reduce Reps
– Reduce Load
– Sub Dumbbells
