CrossFit Inventive – CrossFit
Warm-up
Foam Roller:
Lats 1 min each side
Upper Back 1 minute
Lower Back 1 minute
Quads/Hammies/Calves 1 minute cycles
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Puppy dog pose F/S/S 30 sec of each
Twisted Cross 30 sec e/s
30 Sec Lower Back/Hipflexor e/s
30 sec Forward Fold
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30 Red banded pull aparts
10 Pass Throughs
20 Alt Shoulder Taps
30 Sec Plank (From Hands)
10 Side Plank Reach Throughs E/S
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10 Reps Empty Barbell Bench Press.
Bench Press (3 Reps OnE 90 sec x 6 Sets)
Week 3.
Our aim is to keep building weight as we drop reps each week. if you completed last weeks 4 reps, aim to finish 1-5kg Heavier on the last set by building each set for 6 sets.
Metcon (No Measure)
On Every 3 Minutes x 6 sets
10 Alt Single DB-Hang Clean & Jerk
10 Strict Push-ups
10 Alt DB-Hang Snatch
10 Strict Push-ups
RX= 1 x 22.5/15kg
Aim to move fast but efficient each set. Cap yourself at 2:30 if you can’t complete the workload in time or reduce reps or weight as needed to get the workload complete in time.
