CrossFit Inventive – CrossFit
Warm-up
2 mins On Machine
10 Leg Swings F/L
5 Inchworm 1 Push up
Couch 1:00 e/s
Glute 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
Frog 2:00
Ankle Mobility 0:30 e/s
———
Activation
Halo:
2 laps Crab Walks
2 laps Monster Walks
20 Glute Bridges
Back Squat + Front Squat (Super Set)
Set 1:
10 Back Squats
5 Front Squats
Set 2:
8 Back Squats
5 Front Squats
Set 3:
6 Back Squats
5 Front Squats
* Building on this over the coming weeks.
* Set one will be your base that we will build off each week.
* Find a Moderate weight and build no more than 5% on each lift in each set.
* record weights for each set 1 & 2 in Comment box
Metcon (Time)
For Time:
20 Front Squats 60/40kg
20 Lateral Bar Burpees
20 Clean & Jerks 60/40kg
20 Lateral Bar Burpees
20 Hang Squat Cleans 60/40Kg
SUBS
Barbell
– Reduce weight as needed.
– Double Dumbbells
Lateral bar Burppees
– Burpee Step Over the Bar
