CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Squat Hold 1:00
Samson + Tricep 0:30 e/s
Calf 0:30 e/s
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ACTIVATION
20 Sec Active Hollow Hang (Lats engaged)
5 Kipping Knee Raises
10 Wall Facing Squats
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Barbell:
5 Reps with 6 sec eccentric. (Empty Bar)
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Back Squat (5 Sets 5 Reps @60% 1RM)
Today Back Squat has a Tempo Decent of 6 Second Eccentric.
– Keep a tight midline, track knees over toes and weight even in feet. Make sure to work through full range of movement.
Metcon (Time)
10 Rounds For Time:
10 Toes To Bar
10 Burpees
100m Run
CAP 25:00
Metcon (No Measure)
OPTIONAL EXTRAS
3-5 Rounds For Quality:
3 Chin-ups
6 Push-ups
9 Stationary Split Lunges E/S
12 Sit-ups of your choice
This is piece is for anyone wanting extras before or after class.
Chin-ups are underhand grip.
Push-ups can be scaled or even made harder by adding a deficit with plates, dumbbells or putting feet up on a bench or box.
Lunges can be waited or changed to squats.
Sit-ups can be any. Choose something challenging if ab-mats are too easy. GHD’s, Weighted Sit-ups, Hollow Rocks etc.
