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
