CrossFit Inventive – CrossFit
Warm-up
20 SCORPIONS F/B
BANDED HAMSTRING/ADDUCTOR/LOWER BACK
X 0:30 OF EACH
TWISTED CROSS 0:30 E/S
FRONT RACK 0:30
WRIST 0:30 F/B
—————
ACTIVATION
10 BARBELL GOOD MORNINGS
6 ALT LUNGES
6 Air squats
5 Sumo Deadlift High Pulls
6 Front Rack Lunges
—–
Establish Weight
Deadlift
Go Ever 90…….
A) 4 Sets:
3 Dead Stop Deadlifts (Choose Moderate Load, same Load for all 4 sets).
B) 4 Sets:
3 Touch And Go Deadlifts
Aim to go slightly heavier than the above T&G. (All 4 sets the same weight.
– Recording T&G weight.
– Record Dead Stop Weight In Comment Box.
Metcon (Time)
“DOUBLE-UP”
For Time:
4-8-16-32
Sumo Deadlift High Pull 40/30kg
Barbell Front Rack Lunges 40/30kg
Buy-Out:
64 Bar Facing Burpees
(Cap 20)
SUBS
BARBELL
– Reduce weight as needed.
– Dumbbell Front Rack Lunge
– Single Dumbbell Goblet Lunge
– Barbell Front squat
– Dual DB Squat
– Single DB Squat
BAR FACING BURPEE
– Bar Facing Burpee Step Overs
