CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Box Hamstring 1:00
Puppy Dog (Hands on Box) 1:00
Lower Back/Hipflexor 0:30 e/s
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ACTIVATION
10 Barbell Good Mornings
10 V-sits
30 sec Superman Hold
10 Hollow Rocks
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5 Deadlifts 5s Eccentric
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Deadlift (4 Sets 5 Reps @70%)
Load going up 5% on last Thursdays Effort.
If you can’t go heavier, stay at last weeks load.
Build up & complete 4 sets 5 reps with (5 sec eccentric each rep).
Metcon (Time)
3 Rounds For Time:
50/40 Calorie Bike Erg
30 Sit-ups
20 Deadlifts 70/50kg
100m Farmers Carry 22.5/15kg’s
RX+= GHD Sit-ups
SUBS
5040/ CALORIE BIKE ERG
– 50/40 Cal Row
– 45/35 Cal Ski
– 500m Run
ABMAT/GHD SIT-UP
– Weighted Sit-up
DEADLIFT
– Reduce Load
– Sub Dumbbells/KB’s
FARMERS CARRY
– Reduce Load
– Sub Kettlebells
– Odd Object Carry
