CrossFit Inventive – CrossFit

Warm-up

Upper Body:

1. Puppy Dog Pose 30 sec

2. Twisted Cross 30 E/S

3. Table Top 30 seconds

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Lower Body:

1. Couch stretch 60 E/S

2. Glute 30 sec E/S

3. Spiderman lunge Hold 30 E/S

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Activation:

2 Rounds:

15 Russian KBS

10 KB-SLDL (Hold with both hands)

3 Inchworm 1 push-up

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Coach:

5 reps of Deadlift tech with Empty Bar.

Deadlift (15 Mins to Establish 15 Rep Max)

– Working On High Rep Cycling.

– As you build up to something heavy, look to complete sets of 5-7 reps to prevent excess fatigue for your final few sets.

– Its likely best to only take 2-3 attempts at 15 unbroken reps.

Metcon (No Measure)

20 min EMOM: (Simple/Brutal)

Odd: 15 Russian KBS @24/16kg

Even: 15 Burpees

Scale by reducing KB weight or reducing rep range to 12/12

Or

10/10