CrossFit Inventive – CrossFit
Warm-up
5 Minutes Foam Rolling
—–
Glute 1:00 e/s
Banded Lower Body
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Banded Shoulder Mobility
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ACTIVATION
30 Banded Pull-aparts
10 Banded Press e/s
30 Banded Glute Bridges
—-
BARELL:
10 Good Mornings
5 Barbell Push Press
5 Barbell Push Jerks
10 Deadlifts
—-
Deadstop Deadlifts (5 Sets 5 Reps)
For Total Load
Stimulus:
– Athletes can build or use the same weights across all sets.
– Rest as needed between working sets.
– Barbell must come to a complete stop on the floor each rep.
– Score is Total Loading for all 5 Sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
1 Deadlift
1 Burpee Pull-up
1 Dumbell Push Jerk
2 Deadlifts
2 Burpee Pull-ups
2 Dumbell Push Jerks
—
Add 1 Rep Every Round.
RX Deadlift: 102.5/70kg
Dumbbells: 22./5/15kg’s
SUBS
DEADLIFTS
– Reduce Load
BURPEE PULL-UPS
– Burpee + Banded Pull-up
– Burpee to High Target.
– Burpee Over Bar
DUMBBELL PUSH JERKS
– Reduce Loading
– Single Dumbbell
