CrossFit Inventive – CrossFit
Warm-up
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Wrist Stretch – 30 E/side
2. Front Rack Stretch – 1:00
3. Triceps/Tall Spiderman Stretch -30 E/side
Lower Body
1. Frog Stretch – 1:00
2. Banded Hamstring Distraction – 1:00/side
3. Bottom Squat Hold – 1:00
ACTIVATION
2 Rounds for Quality:
20m Duck Walk
30m Bear Crawl
10 Down Dog to Push-Up
Metcon (Time)
“Grimace”
21-15-9:
Overhead Squats (40/30kg)
Toes to Bar
Directly into…
15-12-9
Thrusters (40/30kg)
CTB Pull-Ups
(15 min Cap)
Stimulus
– Conditioning Category: Threshold
– Two couplets with related movement patterns leads to the need to take the bigger picture in mind…. don’t get sucked into the first part.
– Light-to-moderate barbell, and one that we could complete 15+ reps unbroken with when fresh on either movement.
Modifications
OVERHEAD SQUATS
– Reduce Weight
– Front Squats
TOES TO BAR
– Knees to Elbow
– Leg Raises
– V-Ups
– Abmat Sit-Ups
THRUSTERS
– Sub Dumbbells/Kettlebells
– Goblet Jump Squats
CHEST TO BAR PULL-UPS
– Chin Over Bar
– Banded Strict Chest to Bar Pull-Ups
– 2x Reps Ring Rows
– 2x Reps Bent Over Rows
Metcon (Weight)
Strength Stamina
4 Rounds:
5 Deadlifts (75%) of 1RM Deadlift
5 Bench Press (75%) of 1RM Bench Press
Super Set:
Build up on both movements over 3-4 sets then Complete 4 rounds with 90 sec rest after the Bench Press.
*Score is total weight combined with Deadlift and Bench Press.
Modifications
BENCH PRESS
– Sub Dumbbells
– Floor Press
– Weighted Push-Ups
DEADLIFT
– Sub Dual DB/KB
– Banded Good Morning
– Weighted GHD Hip Extension