CrossFit Inventive – CrossFit
Warm-up
Foam Roll
Lower Back
ITB’s
Quads
Hamstrings
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Banded Hamstring 0:30 e/s
Banded Adductor 0:30 e/s
Banded Lower Back 0:30 e/s
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20 Scorpions F/B
Glute 0:30 e/s
Wrist Forearms 0:30 with Wrist Rotations
Calf 0:30 e/s
30 Calf Pumps
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BARBELL
10 Good Mornings
5 Deadlifts
5 SDHP
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Deadlift (5 x 3 @70% of your 1RM (TNG))
Build up and complete 5 sets 3 reps @70% of your 1 Rep Max.
Go lighter if you wish, NOT heavier.
Go every 90 seconds, all sets at the same weight.
Metcon (AMRAP – Reps)
2 Mins On/1 Mn Off: (x 5 Sets)
15 Barbell Sumo Deadlift High Pulls @40/30kg
Max Burpee Box Jump Overs 24/20 inch
*Record Max Burpee Box Jump Overs as a total of the 5 sets.
*Scale weight as needed for Barbell SDHP
* Kettlebell SDHP
* Scale to Burpee step Overs
* Have a clicker on standby and click the total amount of BBJ each set.
* Or record on the white Board.
