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
