CrossFit Inventive – CrossFit
Warm-up
20 x 10m Shuttle Runs
10 Leg Swings F/L
Standing Quad 0:30 e/s
Spiderman 0:30 e/s
Frog 2:00
Calf 0:30 e/s
30 Calf Pumps
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ACTIVATION
4 Laps Halo Glute Bridges
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Tabata 20/10 x 8 Rounds:
– Double-unders/Singles/Dubz Practice
– Plank Hold
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BARBELL:
10 Back Squats
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Back Squat (5 Sets 4 Reps)
For Total Load
Let’s Aim to increase Load across the 5 working sets.
“Jumpin’ Jakie” (Time)
For Time:
1,000/850m Row
50 Thrusters
150 Double-Unders
50 Thrusters
1,000m Row
Barbell Thrusters: 20/15kg
SUBS
1,000/9000M ROW
– 800/700m Ski
– 2,000/1,800m Bike Erg
– 800m Run
THRUSTERS
– Reduce Load
– Sub Dumbbells
150 DOUBLE-UNDERS
– Reduce Double-unders
– 225 Singles
