CrossFit Inventive – CrossFit
Warm-up
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Puppy Dog – F/S/S 0:30
2. Twisted Cross- 0:30
Lower Body
1. Glute – 1:00
2. Spiderman – 1:00
3. Lower Back/Hipflexor- 1:00
ACTIVATION
EMOM x 9 (3 Rounds):
Minute 1: 10 Barbell Good Mornings
Minute 2: Superman Hold 0:30 sec
Minute 3: 12 Red Banded Face Pulls
Deadlift (6 Sets 2 Reps @80% of your 1RM )
Build up to 80% of to your 1 Rep max and Complete all 6 sets, 2 reps at 80%.
Once everyone is ready, Go Every 90 Seconds
Go lighter if need be.
If you haven’t been deadlifting consistently, definitely start lighter than 80%. Go off how your feeling.
Metcon (No Measure)
BODY ARMOR
4 SETS:
20 ALT DOUBLE DUMBBELL BENT OVER ROWS
20-30 SEC L-RING HOLD
20 EMPTY BARBELL BICEP CURLS
1:00 REST)
*ALL MOVEMENTS ARE TO BE FOR QUALITY
* FLOW FROM ONE EXERCISE TO THE NEXT WITH MINIMAL REST
* CHOOSE OWN WEIGHT FOR EACH SET
* YOU MAY INCREASE EACH SET IF THE WEIGHTS ARE TO EASY.
SUBS
ALT DOUBLE DUMBBELL BENT OVER ROWS
– USE LIGHTER DB’S
L-RING HOLD
– KNEE RAISE HOLD ON RINGS OR STATIONARY BARS
– 0:30 SEC PLANK PUSH UP HOLD
– 20-30 SEC BOX DIPS
