CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Spiderman 0:30 e//s
Lower Back/Hipflexor 0:30 e/s
Front Rack 0:30 e/s
Puppy Dog 0:30 e/s
Wrist 0:30 e/s
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ACTIVATION
2 Laps Crab Walks
10 Banded Glute Bridges
10 Barbell Good Morning
5 Front Squats
5 Deadlifts
5 Scap Pulls
3 Kipping Swings 3 Strict Pull-ups/Ring Row’s
Deadlift
Build To a Heavy 5
Then..
1×5-10%
1×5-10%
(estimated)
Record Heaviest 5 and drop sets in comment box.
Metcon (2 Rounds for reps)
AMRAP 5:
Toes To Bar
On The Minute (staring 0:00):
9 Deadlifts 82.5/60kg
Rest 5 Minutes
AMARAP 5:
Chest To Bar Pull-ups
On The Minute (Starting 0:00):
9 Front Squats: 42.5/30kg
Score Total Gymnastics Reps in each set.
TOES TO BAR
– K2E
– Kipping Knee Raises
– V-ups
– Sit-ups
DEADLIFTS
– Reduce Loading
CHEST TO BAR
– Banded
– Regular Pull-ups
– DB Rows
– Ring Row’s
FRONT SQUATS
– Reduce Loading
– Sub Dumbbells
