CrossFit Inventive – CrossFit
Warm-up
Couch Stretch 1:00 e/s
Banded:
Hamstring/Adductors/lower Back
0:30 each side.
Banded Pec 1:00 e/s
——–
Activation
20 Banded Pull aparts
10 Banded Press each Side
20 Banded SLDL
10 Strict Push-ups
Bench Press (4-2-4-2-4-2)
4 rep range is remaining the same.
2 Rep range Increases slightly each set.
EG: 4@80Kg- 2@90kg- 4 @80kg- 2@95kg-4@80kg-2@100kg
Record last 2 reps
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10 Deadlifts 102.5/70kg
10 Double DB Push Press 22.5/15’s
15/10 Cal Bike Erg
SUBS
DEADLIFTS
– Reduce weight
DOUBLE DUMBBELL PUSH PRESS
– reduce weight
– single Dumbbell
– Dumbbell Rows
BIKE ERG CALS
– Row 15/10
– Assault Bike 10/7
– Ski erg 10/7
*Use the closest kettlebell weight if there is not enough Dumbbells.
