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

Deadlift (For Percentage Purposes only)