CrossFit Inventive – CrossFit
Warm-up
Lower back/Hipflexor 1 minute each side
Glute Stretch 1 minute each side
Spiderman Lunge Hold 30 seconds each side
Calf stretch 20 seconds each side
30 Calf Pumps
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Activation
20 Banded Stiff Legged Deadlifts (SLDL)
30 Red banded Pull aparts + 10 Pass throughs
5 Inchworm 1 push-up
50 single skips into 50 double unders
(100 singles if need be)
Metcon (No Measure)
For Quality
10-9-8-7-6-5-4-3-2-1
Dumbbell Flat Bench press @2x 22.5/15kg
Barbell Bent Over Rows @60/40kg
12 minute cap
Big classes, partner up. One person complete the rows, the other complete DB Bench Press.
Scale weight as needed. Movements are to be strict, aim to go unbroken every set and work with minimal rest until you have completed the last rep.
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
60 Double Unders
30/21 Bike Erg
9 Deadlifts @125/85kg
SUBS
Double-Unders:
100 single unders
1 minute double under practice
Bike erg:
Same Calories on Row/Ski
Assault Bike 20/15
Deadlifts:
Reduce weight as needed
20 Double Ketttlebell Deadlifts