CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
3 Way Puppy Dog Pose x 0:30 of each
Twisted Cross 0:30 e/s
Wrist 0:30 F/B
30 Calf Pumps
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ACTIVATION
20 Banded Pull Aparts
10 Press e/s
1 Wall Walk 20 Sec Hold
10 Alt Box Step ups
5 Box Jumps/10 Step-ups ( Build To WOD Height)
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Barbell
10 Good Mornings
5 Deadlifts
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Build to Part A Deadlift Weight.
Deadlift
Go Ever 90…….
A) 4 Sets:
3 Dead Stop Deadlifts Small Increase On Last weeks performance if possible.
If you didn’t do last weeks deadlifts. (Choose a 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)
3 Rounds For Time:
21/18 Calorie Row
15 Deadlifts 102.5/70kg
12 Kipping Handstand Push-ups
9 Box Jumps 30/24 inch
(Cap 15:00)
SUBS
21/18 CALORIE ROW
– 21/15 Cal Bike Erg
– 18/12 Cal Assault Bike
– 18/12 Cal Ski Erg
DEADLIFTS
– Reduce Weight as Needed
12 KIPPING HSPU’S
– Use Raises
– Box HSPU
– Dual DB Push Press
30/24 INCH BOX JUMPS
– Reduce Height
– Step-ups
