CrossFit Inventive – CrossFit
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Warm-up
– Foam Roller 5 Mins
– Couch 1:00 e/s
– Glute 1:00 e/s
– Lower Back/Hipflexor 0:30 e/s
– Elevated Twisted Cross 0:30 e/s
– Puppy Dog 0:30
– Calf 0:30 e/s
– 30 Calf Pumps
—-
ACTIVATION
– 10 Banded pass Throughs
– 10 Banded OHS
– 30 Halo Glute Bridges
– 30 Double-unders/50 Singles
—
Back Squat (4 x 3)
Build up & complete 4 Sets 3 Reps @ the same weight. Resting 90s between working sets.
These squats are at normal speed. No pause or Tempo.
(IN 15 MINUTES)
Metcon (Time)
5 Rounds:
30 Double-unders
10 Overhead Squats 42.5/30kg
Directly Into..
1 Round:
30 Overhead Squats 42.5/30kg
100 Double-unders
(Cap 15:00)
SUBS
DOUBLE-UNDERS
– Reduce Reps
– 50 Singles
– 175 Singles
OVERHEAD SQUAT
– Reduce Reps/Loading
– Front Squats
– Dumbbell Squats
