CrossFit Inventive – CrossFit
Warm-up
FROG STRETCH X 2 MINS
COUCH STRETCH X 60 SEC E/S
TWISTED CROSS 30 SEC E/S
30 SEC LOWER BACK/HIPFLEXOR E/S
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30 GREEN BANDED SLDL
4 LAPS BANDED GLUTE BRIDGES + 10 BANDED GLUTE BRIDGES
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MIDLINE:
AIM TO DO THIS CONTINOUES
30 SEC HOLLOW HOLD
30 SEC SUPERMAN HOLD
30 SEC HOLLOW ROCKS
30 SEC PLANK
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Metcon (No Measure)
Teams of 3:
Each Perform EMOM style relay:
Mins 0-2 complete 18/12 Cal Row Each
Rest minute 3-4
Mins 4-6 complete 25/18 Cal Row Each
Rest minutes 6-7
Mins 8-10 complete 18/12 Cal Row Each
*IF THIS OVERLAPS YOU WILL CUT INTO YOU 1 MINUTE REST PERIODS. ITS ONLY 3 ROWS EACH SO GO HARD OUT!
*Team Transitions Need to be fast so that you can reset the rower and GO on EVERY MINUTE!
* ONE TEAM MEMER CAN BE READY TO RESET THE MONITOR FOR YOU WHILE YOU STRAP IN.
*DONT PULL THE FEET STRAPS TO TIGHT SO YOU CAN MAKE A FAST TRANSITION IN AND OUT OF THE PEDDLES.
Metcon (No Measure)
On every 4 mins x 5 sets:
200m Run
10 Sumo Deadlift high Pulls @42.5/30KG
6 Kipping HSPU’s
*Increase By 1 HSPU Each Round.
*Scale by adding no more HSPU each round, stay at 6 or reduce to 3-6 reps per round.
*Scale further to Double Dumbbell Seated Strict Press