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

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Activation

2 laps Halo Crab Walks

2 Laps Monster walks

20 Banded SLDL

30 Red Banded Pull aparts

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Barbell

10 Good mornings

10 Wrist roatations

5 Push Press

5 SDHP

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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