CrossFit Inventive – Outdoor 4
Warm-up
MOBILITY
1. Puppy Dog Pose 0:30
2. Laying Front Rack Stretch – 0:30
3. Glute 0:30 e/s
4. Banded Hamstring Stretch – 0:30 e/s
5. Banded Adductor 0:30 e/s
6. Banded Lower Back
7. Calf Stretch 0:30 e/s
GENERAL WARM-UP
1 Round:
30 Calf Pumps
10 Box Step-Overs
10 Banded Good Mornings
10 HRPU’s
10 Barbell Wrist Rotations
5 Deadlifts
5 Push Jerks
Metcon (2 Rounds for reps)
AMRAP 8:
15 Deadlifts 60/40kg kg
12 Box Jump Overs (24″/20″)
9 Push Jerks 60/40kg
Rest 4 Minutes
AMRAP 8:
15 Deadlifts 50 / 35 kg
12 Box Jump Overs (24″/20″)
9 Push Jerks 50 / 35 kg
36 Reps per Round.
* Score Rounds + Reps Each Set.
Modifications
DEADLIFTS
– Reduce Weights
– Double Dumbbell
– Single Dumbbell
BOX JUMP OVERS
– Reduce Height
– Box Step-Overs
– Squat Jumps Over Barbell/Dumbbells
PUSH JERKS
– Reduce Weights
– Double Dumbbell
– Single Dumbbell
