CrossFit Inventive – CrossFit

Warm-up

Couch stretch 60 seconds each side

Frog Stretch 90 Seconds

3 Way Puppy Dog Pose (forward/Left/Right)

Twisted Cross x 30 seconds Each Side

Lower back/Hipflexor 30 sec Each Side

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Activation

1 Round

20 Green Banded SLDL

20 Banded Glute Bridges

10 Banded Squats

10 Scap Pulls

10 HRPU’s (Down Slow/Up Fast)

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Barbell:

10 Deadlifts

10 Barbell Wrist Rotations

5 Front Squats

Front Squat (Decreasing Reps/Increasing wight)

Front Squat 10-8-6-4-2

On the 2:30 x 5 Sets:

Set 1: 10 Reps @ 65%

Set 2: 8 Reps

Set 3: 6 Reps

Set 4: 4 Reps

Set 5: 2 Reps

Increasing up on last weeks 10 reps by 5% if possible. If you did NOT front Squat last Monday, Start @60%.

Metcon (Time)

3 Rounds For Time:

9 Srtict Pull-ups

15 Kettlebell Push Presses 2x 16/12kg

21 Deadlifts 110/75kg

27 Wallballs 9/6kg

15 Minute Cap
Scale:

Banded Pull-ups

Decrease Deadlift weight

Use Dumbbells if you cannot manage Kettlebell Push Press

Scale wallball weight to get your squat depth