CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
30 Sec Lower Back/Hipflexor E/S
30 Sec Glute E/S
30 Sec Twisted Cross E/S
—————–
Activation
30 Banded SLDL
5 Inchworm 1 Push-up
30 Sec Hollow Rock Hold
30 Sec Superman Hold
10 Kipping Knee raises
Metcon (Weight)
Super Set:
4 Sets 10 Reps:
Barbell Bent Over Row
Barbell Floor Press
(90 Seconds Rest)
Both Barbell BOR And Floor Press are done back to back with no rest.
Use the same weight for both movements.
Not super heavy, No kipping through the lower back on the bent over rows. Elevate the hips while doing the floor press.
Metcon (Time)
Odd-Object Conditioning
For Time:
50 Toes to Bar
50 Alternating Dumbbell Snatch @1×22.5/15kg
50 D-Ball Cleans @AHAP
200m D-Ball Carry
(20 min cap)
SUBS
Toes to Bar:
Knees to Elbows
kipping knee raises
V-ups
Abmat Sit-ups
Alt DB Snatch:
Scale weight
D-Ball Cleans:
Scale weight as needed
Scale reps.
*Carry the Deadball at your stomach when doing the 200m Carry.
Squat down to the ball and pop the hips quickly to bring the ball to the top of your shoulder, not over.
Avoid rounding your back when picking up the Deadball.