CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Hamstring On Upright 1:00 e/s
Static Squat Hole 1:00
Glute 0:30 e/s
Twisted Cross 0:30 e/s
———
ACTIVATION
20 HALO GLUTE BRIDGES
15 HRPU’S
20 BANDED PULL-APARTS
10 ALT REVERSE LUNGES
——-
10 REPS EMPTY BARBELL BACK SQUAT
Back Squat (5-5-5-5-5 (12-15 Mins))
“Maintenance”
This is not a 5RM Test.
We are just keeping the strength in our legs with some moderate lifting.
Work up to a moderate to heavy Safe Load over the 5 Sets. If you find your weight early in the sets, stay at that weight and compete the remaining sets.
Metcon (Time)
For Time:
50-40-30-20-10
Alternating Reverse Lunges
Single DB Hang Power Snatch
Calorie Row
SUBS:
LUNGES
– Forward Lunges
– Air Squats
– Alt Box Step ups
DUMBBELL HANG POWER SNATCH
– Resuce Load
– Hang Power Clean
– Kettlebell Swings
CALORIE ROW
– Female Cals: 45/35/25/20/10
– Ski Erg M: 50/40/30/20/10
– Ski Erg F:45/35/25/20/10
AD: M:45/35/25/20/10
AD: F:F:40/30/25/20/10
