CrossFit Inventive – CrossFit
Warm-up
– 1:00 Machine
– 1:00 Couch e/s
– 1:00 Squat Hold (Knees out)
– Front Rack 0:30
– Wrist 0:30
—
ACTIVATION
30 Calf Pumps
20 Halo Glute Bridges
15 Halo Air Squats
10 Scap Pulls
—
BARBELL
10 Wrist Rotations
5 Slow Good mornings
5 Back Squats
5 Front Squats
3 Squat Cleans
—
Back Squat (4 Sets 4 Reps @70%)
Build up and complete 4 sets of 4 reps @70% of 1RM.
Rest 90 sec between working sets.
If you do not have a 1RM. Go off feel.
We will follow on from these percentages each week.
Metcon (AMRAP – Reps)
24 Minutes
AMRAP 6:
1,000/800m Row
12 Front Squats
Max Lateral Bar Burpees
AMRAP 6:
1,000/800m Row
12 Front Squats
Max Burpees
AMRAP 6:
1,000/800m Row
12 Front Squats
Max Burpee Pull-ups
AMRAP 6:
1,000/800m Row
12 Front Squats
Max Burpee Box Jumps 24/20
Barbell: 70/47.5kgs
* Score is Total Burpees over the 4 Sets.
SUBS
1000/800M ROW
– 4:30 Time Cap
– 800/650m Ski
– 2000/1700m Bike Erg
– 800m Run
FRONT SQUATS
– Reduce Reps/Loading
– Sud Double Dumbbells
LATERAL BAR BURPEES
– Lateral Step Over Bar.
– Regular Burpee
BURPEE TO TARGET
-Regular Burpees
BURPEE PULL-UPS
– Burpee To Target
BURPEE BOX JUMPS
– Burpee Step-ups
– Regular Burpees
