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