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.