CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Spiderman 0:30 e/s
Glute 0:30 e/s
Lower Back 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
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ACTIVATION
10 Air Squats
10 Alt Cossack Squats
30 Double-unders/50 Singles
3 Barbell back Squats (5s Eccentric)
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Back Squat (4 Sets 5 Reps (5 Sec Eccentric))
Build up to 70% of your 1RM & complete 4 sets 5 reps with a 5 sec eccentric.
Rest 90 sec – 2 minutes between working sets.
Stay around the 2 rep range with tempo while building up to weight.
Metcon (Time)
(20 Minutes)
On The 4:00 x 5 Rounds:
60 Double-unders
30/23 Calorie Row
10 Thrusters 42.5/30kg
* Each round we want to move quickly but we also need a pace thats sustainable. Be smart from the start.
* Score slowest time of the 5 rounds.
SUBS
DOUBLE-UNDERS
– Reduce Reps
– 30s Practice
– 90 Singles
– 30s machine
30/23 Cal ROW
– 30/23 Cal Row
– 23/17 Cal Ski
THRUSTERS
– Reduce Load
– Dual Dumbbell Front Squat only
– Push Press Only