CrossFit Inventive – CrossFit
Warm-up
5 Minutes Foam Rolling
—
Banded:
Hamstring/Adductor/Lower Back 0:30
Glute 1:00 e/s
—
Activation/Accessorie
3 Rounds:
10 Glute Halo Bridges
5 Single Leg Kettlebell RDL’s E/S
5 Strict Pull-ups/Ring Rows
—
Barbell Tech:
5 Deadlifts
Deadlift (3-3-3-3-3-3)
Building Over the 6 sets safely.
Complete 1 set of 5 reps with a light weight as a warm up set. Then follow on by completing the sets of 3 reps.
Metcon (Time)
5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double-unders
Rest 1 Minute between Rounds
RX Dumbbells: 22.5/15kg’s
MODS:
Double Dumbbell Push Jerks
– Reduce Load
– Reduce Reps
– DB-Row’s
Double Dumbbell Hang Power Cleans
– Reduce Load
– Reduce Reps
– Russian KBS
Double Dumbbell Deadlifts
– Reduce Load
– Reduce Reps
– Kettlebells
DOUBLE-UNDERS
– 70 Singles each round
– Reduce Double-under Reps
– 1:00 Practice
