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.