CrossFit Inventive – CrossFit

Warm-up

Double carpark run

1 Lap inchworm 1 push up

1 Spiderman Lunge

1 Lap Alt Walking Lunges

Calf Stretch 0:30 e/s on upright

30 Calf Pumps

2 Laps Halo Crab Walks

20 Halo Glute Bridges

Activation

10 Scap pulls

5 Kipping Swings

5 Strict Pull ups/Ring rows

10 Barbell Good mornings

10 Deadlifts

Deadlift (15-10-5 (2 mins rest between each set.)

Week 2

Aim to start 2.5/5kg heavy on each of last weeks working sets of 15-10-5

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
SUBS

RUN:

Jog/Walk

Machines are very last resort.

– Row/Ski 400m

– Bikes 1000m

KETTLEBELL SWINGS

– Reduce weight

– Russian KBS

PULL-UPS:

– Banded

– Ring Rows