CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 1 minute each side

Frog Stretch 90 seconds

Banded Ankle Mobility 1 minute each side

Banded Shoulder Mobility

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Activation

20 Halo Glute Bridges

2 laps Halo Crab Walks

5 Inchworm 1 Push-up

Back Squat (Pausing Complex: OnE 90 X 5 sets)

1 Pausing Back Squat ( 2 sec in Bottom)

2 Back Squats (Normal Pace)

Start sets 1 at 55% of your 1RM

Add 5-10kg each set if you wish.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

50/35 Calorie Bike Erg

50 Single Dumbbell Clean & Jerks

50 Single Dumbbell Reverse Lunges

50 Deadlifts 70/50kg
“Rules & Subs”

50 Single Dumbbell Clean & Jerks:

– Alternate every 5 Reps.

– Scale weight as needed.

50 Single Dumbbell Reverse Lunges:

– Hold DB however you like. (Hang, Goblet, Shoulder)

– Alternate legs every rep.

– Back Knee touches the ground lightly.

Deadlifts:

– Choose a weight that within the workout you should be able to maintain 5 reps unbroken.

Bike Erg:

– Same Cals on Rower

Ski erg: 37/26

Assault Bike: 37/26