CrossFit Inventive – CrossFit
Warm-up
90 sec frog Stretch
60 sec couch stretch E/S
30 Sec Spiderman lunge Hold e/S
30 Sec Lower back/Hipflexor E/S
30 Sec Twisted Cross E/S
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Activation
2 laps Halo banded crab walls
2 laps Halo banded monster walks
4 10m Laps Overhead Dumbbell Carry
(4 laps continues each side) Same weight.
Back Squat (15 Mins to establish a 10RM back Squat)
Aim to use the entire 15 mins
Build over the first 7:30 mins the use the back half of your time to establish your heavy set of 10.
Warm up with 10 empty barbell squats then use 5 rep rang for the first 3-6 sets, then start performing your 10 rep sets.
Depth needs to be hip creese below the top of your knee cap.
Metcon (4 Rounds for time)
“Imaginary Friends”
On the 5:00 x 4 Rounds:
10 Alternating Dumbbell Power Snatches
20 Single Dumbbell Overhead Lunge
10 Lateral Burpees Over Dumbbell
20 Single Dumbbell Overhead Lunge
10 Alternating Dumbbell Power Snatches
RX= 1×22.5/15kg
Divide the Overhead db lunges up as needed. EG.10 reps left then 10 reps right side.
Rest DB on top of your shoulder if you cannot manage the weight over head.
