CrossFit Inventive – CrossFit
Warm-up
Foam Roll 5 Minutes
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Banded Lower Body
Banded Upper Body
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ACTIVATION
30 Banded Good Mornings
20 Banded Pull-aparts
10 Scap Pulls
30 Sec HS-Hold
10 Alt Assisted Pistols
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Barbell
10 Deadstop Deadlifts
2 Sec pause Mid Shin
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Deadlift (Deadstop Deadlifts)
5 Sets 4 Reps
Build up & Complete 5 Sets 4 Reps at the same weight.
Rest as needed between working sets.
Metcon (Time)
5 Rounds For Time:
10 Deadlifts
5 Bar Muscle-ups
10 Pistol Squats
5 Handstand Push-ups
Barbell: 110/80kg
SUBS
DEADLIFTS
– Reduce Load
– Dual Kettlebell
BAR MUSCLE-UPS
– Reduce Reps
– Banded
– C2B
– Chin Over Bar
PISTOL SQUATS
– Assisted/Rings,
Uprights
– Single Leg Lunge To Abmat
HANSTAND PUSH-UPS
– Use Raises
– Pike HSPU
– Box HSPU
