CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
1 Lap Inchworm 1 Push-up
1 Lap Spiderman Lunge
1 Lap Alt Walking Lunges
1 Lap Bear Crawl
5 Wall Squats
30 Calf Pumps
——-
Activation
2 Rounds:
4 Laps Single Dumbbell Overhead Carries
5 Scap Pulls
5 Kipping Knee Raisers
10 Slow Alt Shoulder Taps
Strict Press (5-5-5-5-5)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Complete one set of 5-10 reps with an empty barbell. Your first set of 5 is your first set.
We are aiming to make small increases each set.
Record heaviest set of 5 reps.
Metcon (Time)
For Time:
45 Wallball 9/6kg
30 Toes To Bar
15 Burpee Box Jump Overs 30/24 inch
30 Wallball 9/6kg
20 Toes To Bar
10 Burpee Box Jump Overs 30/24 inch
15 Wallball 9/6kg
10 Toes To Bar
5 Burpee Box Jump Overs 30/24 inch
The reps are decreasing so aim to push the pace from the get go.
SUBS
WALLBALL
– Reduce load
– Reduce Reps
– Weight squats
– Air Squats
TOES TO BAR
– Reduce reps
– Knees To Elbows
– Kipping Knee Raisers
– 2 x Abmat Sit-ups
– V-ups
BURPEE BOX JUMPS OVERS
– Reduce Height
– Reduce Reps
– Burpee Step Overs
– Burpee To Target