CrossFit Inventive – CrossFit
Warm-up
Foam Roller
– Quads 1 min e/s
– Hamstrings 1 mn e/s
– ITB’s 1 min e/s
– Lats 1 min e/s
– Lumbar 1 minute
Stretch
Upper Body
3-Way Puppy Dog Pose (Front/Side/Side)
Twisted Cross 30 sec e/s
Lower Body
Banded Hamstring/Adductors/Lower Back
Couch Stretch 1 min e/s
Activation
2 minute machine
10 Red banded Press e/s
10 Red banded Bent Over Rows
10 KB-SLDL
10 Russian KBS
Metcon (3 Rounds for reps)
“4th Down”
AMRAP 4:
24/18 Calorie Row
24 Single Dumbbell Alternating Power Clean & Jerk
24 KBS
Rest 4 Minutes
AMRAP 4:
18/14 Calorie Row
18 Single Dumbbell Alternating Power Clean & Jerk
18 KBS
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Row
12 Single Dumbbell Alternating Power Clean & Jerk
12 KBS
Dumbbell – 22.5/15 kg
Kettlebell – 24/16 kg
Modifications
24/18 | 18/14 | 12/9 CALORIE ROW
– 24/18 | 18/14 | 12/9 Cal Bike Erg
– 18/14 | 14/10 | 10/8 Cal Assault Bike
– 18/14 | 14/10 | 10/8 Cal Ski Erg
Dumbbell:
– Reduce weight
Kettlebelll:
– Reduce weight
– Russian KBS
Metcon (3 Rounds for reps)
“4th Down”
AMRAP 4:
24/18 Calorie Row
24 Single Dumbbell Alternating Power Clean & Jerk
24 KBS
Rest 4 Minutes
AMRAP 4:
18/14 Calorie Row
18 Single Dumbbell Alternating Power Clean & Jerk
18 KBS
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Row
12 Single Dumbbell Alternating Power Clean & Jerk
12 KBS
Dumbbell – 22.5/15 kg
Kettlebell – 24/16 kg
Modifications
24/18 | 18/14 | 12/9 CALORIE ROW
– 24/18 | 18/14 | 12/9 Cal Bike Erg
– 18/14 | 14/10 | 10/8 Cal Assault Bike
– 18/14 | 14/10 | 10/8 Cal Ski Erg
Dumbbell:
– Reduce weight
Kettlebelll:
– Reduce weight
– Russian KBS
