CrossFit Inventive – CrossFit

Warm-up

Upper Body

1. Wrist Stretches – 1:00/side

2. Puppy Dog Pose – 1:00

3. Front Rack Stretch on Box – 0:30

Lower Body

1. Spiderman Stretch – 0:30/side

2. Cossack – 0:30/side

3. Pigeon Stretch – 1:00/side

ACTIVATION

2 laps halo Crab Walks

20 Glute Bridges

5 Inchworm 1 Push-up

20 Scorpions F/B

10 AlT Pistols on Upright

Metcon (Weight)

Deadlift

On the 1:30 x 5 Sets:

8-16 Alternating Pistols

3 Deadlifts

Build in weight on the deadlifts each round.

* Record last deadliftweight
– Set 1 starting at 60% of your 1RM Deadlift, aim to build to 80% over the 5 sets.

– Stay light or at one moderate weight if need be.

Modifications

PISTOLS

– Pistols To A Box

– Pistols Holding Onto An Upright/Rings

– 16 Air Squats

DEADLIFTS

– Stay Light

– Stay at one manageable load all the way though

Metcon (Time)

“Juke Box”

5 Rounds For Time:

15 Deadlifts

12 Box Jump Overs

9 Front Squats

Barbell – 70 / 45 kg

Box – 24″/20″
Modifications

DEADLIFTS

– Lighter Barbell Load

– Double Dumbbell

– Single Dumbbell or Kettlebell

– Banded Good Mornings

– Weighted Box Step-Ups

BOX JUMP OVERS

– Box Jumps lower

– Box Step overs

FRONT SQUATS

– Lighter Barbell Loads

– Double Dumbbell or Kettlebell

– Goblet Squats With Dumbbell or Kettlebell

– 18 Air Squats