CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Glute 1:00 e/s
Box Hamstring 1:00
Front Rack 0:30
Squat Hold 0:30
—-
Specific Warm-up
1:00 machine
10 Barbell Good Mornings
10 Barbell Front Squats
5 Barbell Deadlifts 5s Eccentric
Deadlift (4 Sets 5 Reps @75%)
5 sec Eccentric on each rep.
Up another 5% on last week’s performance if possible.
Use the same weight for all 4 working sets.
Complete 2-3 Building sets of 2-3 reps with tempo decent to establish your weight.
Metcon (Time)
(20 Minute Cap)
Every 2 Minutes 150 Reps:
18/14 Calorie Row
Max Wallballs @9/6kg’s
SUBS
18/14 CAL ROW
– 18/14 Cal Bike Erg
– 14/11 Cal Ski Erg
– 200m Run
WALLBALLS
– Reduce Load
– Wallball Squats
– Dumbbell Thrusters
