CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
3 Way Puppy Dog Pose 0:20 of each
Twisted Cross 0:30
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ACTIVATION
2 ROUNDS:
5 Single Leg Barbell RDL’s e/s
10 Bent Over Rows
1 Wall Walk with 5 Sec Hold
Deadlift (Go Every 2:00)
[All Percentages Based Off 1RM Deadlift]
1 Set of 7 @ 55%
1 Set of 7 @ 60%
2 Sets of 10 @ 65%
Week 2:
Same percentages. Up 2 reps on sets 1 & 2 from week 1.
All percentages bases off NEW 1RM
* Record last s sets of 10 @65%
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
(Cap 15:00)
DEADLIFT WEIGHT:
225= 102.5kg
155= 70kg
Handstand Push-ups= Strict/Kipping
SUBS
DEADLIFT
– Reduce weight as needed.
HANDSTAND PUSH-UPS
– Use Raisers
– Dual Dumbbell Push Press
– Box HSPU
