CrossFit Inventive – CrossFit
Warm-up
1:00 Machine
Frog 1:00
Glute 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
Twisted Cross
————
Activation
20 Halo Glute Bridges
20 Banded Pull-aparts
10 Banded Press e/s
10 Banded Overhead Squats
———–
Back Squat (EMOM 6 x 4 Reps )
First Squat Session……
Lets start Light, no percentages needed for the next few weeks. The focus is purely getting the legs back into some light strength.
Build to one weight that you can easily manage for 6 sets of 4 Reps. Going Every 60 seconds.
Metcon (Time)
For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches 22.5 / 15 kg
30 Dumbbell-Facing Burpees
Directly Into..
50m. Single Dumbbell Overhead Walking Lunge 22.5 / 15 kg
*DB Hang Power Snatches: Switch Arms Every 5 Reps
*DB Overhead Walking Lunge: Switch Arms As Needed
Modifications
100/80 CALORIE ROW
– 100/80 Cal Bike Erg
– 80/64 Cal Assault Bike, Ski Erg- 1200m Run
DUMBBELL HANG POWER SNATCHES
– Reduce Weight
– Reduce Reps
– Hang Power Cleans
– Kettlebell Swings
DUMBBELL-FACING BURPEES
– Regular Burpees
SINGLE DUMBBELL OVERHEAD WALKING LUNGE
– Reduce Weight
– Single Dumbbell Front Rack Walking Lunge
– Body Weight Walking Lunges
