CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
3 Way Puppy Dog Pose
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ACTIVATION
10 BARBELL GOOD MORNINGS
5 BARBELL BENT OVER ROWS
20 BANDED PULL-APARTS
10 BANDED PRESS E/S
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Barbell Row (In 12 mins: 8-8-8-4-4-4)
Stat light so you can build over the 6 sets.
Chest should be parallel to the floor. No Hinging from the lower back. Bring the bar into your body below your sternum.
Record Last Set Of 4 reps.
Metcon (Time)
For Time With a Partner:
50-40-30-20
Calorie Row
20-20-20-20
Dual Dumbbell Push Press.
RX: 2 x 22.5/15kg
Complete Calories each set before moving onto the Push Press.
Share workload as evenly as possible Throughout the workout.
SUB:
We are aiming to stay off the bikes today. Last Resort Only.
CALORIES
– Same for everyone as its a partner WOD.
– Ski, reduce 5 reps only off sets 1,2 & 3.
DUAL DUMBBELL PUSH PRESS
– Reduce load
– Hang Power Cleans
– Bent Over Rows
– Strict Push-ups
