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