CrossFit Inventive – CrossFit
Warm-up
Lower Back/Hipflexor 1:00 E/S
Glute 1:00 E/S
Puppy Dog 3 Way 0:30
Twisted Cross 0:30 E/S
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ACTIVATION
0:30 Superman Hold
20 Banded Pull-Aparts
10 Scap Pulls
10 Kipping Swings
20 Banded Good Mornings
0:30 Hollow Hold
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Deadlift (Percentage Work (GoE 2:00))
[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 55%
1 Set of 5 @ 60%
2 Sets of 10 @ 65%
Metcon (Time)
For Time:
30 Toes To Bar
9 Double Dumbbell Hang Power Clean
9 Double Dumbbell Front Squat
9 Double Dumbbell Push Jerk
20 Pull-ups (Any Chin Over Bar))
7 Double Dumbbell Hang Power Clean
7 Double Dumbbell Front Squat
7 Double Dumbbell Push Jerk
10 Strict Pull-ups
5 Double Dumbbell Hang Power Clean
5 Double Dumbbell Front Squat
5 Double Dumbbell Push Jerk
RX DUMBBELLS= 2x 225/15kg
SUBS
TOES TO BAR
– Knees to Elbows
– Kipping Knee Raises
– V-ups
– 50 Abmat Sit-ups
20 PULLL-UPS/STRICT PULL-UPS
– Banded
– Ring Rows
– Dual Dumbbell Bent Over Rows
DUMBBELLS
– Reduce weight
– Double amount in single dumbbell
*If you can’t perform a certain movement, tell your Coach. They will help you sub the movement.
