CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Spiderman Lunge 0:39 e/s
Puppy Dog Pose 0:30 F/s/S
Wrist 0:30 F/F
———
Activation
2 laps Halo Crab Walks
2 Laps Monster walks
20 Banded SLDL
30 Red Banded Pull aparts
———
Barbell
10 Good mornings
10 Wrist roatations
5 Push Press
5 SDHP
——–
Deadlift (3 TNG Reps ONE90 x 5 Sets )
Week 4
If you have been consistent with this deadlift cycle, aim to increase on last performance by 5kg. No large increases in weight.
Week 1 started @70% of your 1RM.
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
Buy-In: 2000/1800m Row
Max Rounds with Remaining Time:
3 Burpee Box Jumps 30/24 inch
6 Push Press 45/30kg
9 SDHP 45/30kg
SUBS
Row
– Double metres Bikes
– Ski 1800/1600m
Barvell
– Reduce weight
– KB SDHP
– Dumbbell Push Press
Burpee Box Jump
– Reduce height
– Step ups
