CrossFit Inventive – CrossFit
Warm-up
Stretch:
60 sec Couch E/S
30 sec lower back/hipflexor E/S
30 sec Glute E/S
Activation:
In your teams cycle through in order 2 rounds:
10 cal row
3 inchworm 1 push-up
10 None banded Glute bridges
10 Banded SLDL
20 Sec Plank Hold
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WOD Set up.
Metcon (AMRAP – Reps)
Teams of 3:
4 Rounds:
4:00 Calorie Row
3:00 Laterall Barbell Burpees
2:00 Deadlifts @102.5/70kg
(36 minute running clock)
• One athlete works at a time while the other two rest in this team of 3 workout
• There is no required break up plan – you can switch out however you best see fit
• Teams will work for 4 minutes on the rower, 3 minutes on the burpees, and 2 minutes on the barbell
• There is no rest between rounds, as you’ll move right back to the rower following the deadlifts
• Record total reps at each station, as your final score is total reps accumulated over the 4 rounds
• There is no need to stand to full extension on the lateral barbell burpees
• Choose a deadlift weight that you can complete 25+ reps unbroken when fresh (athletes can use different weights as needed)
