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
