CrossFit Inventive – CrossFit
Warm-up
BANDED SHOULDERS
Spiderman 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
Front rack 0:30
Wrist 0:30
Cal 0:30 e/s
——
ACTIVATION
10 Scap Pulls
5 Kipping Swings
10 Banded Press e/s
10 Alt Box Step-ups
4 Barbell Strict Press 5s Eccentric
—–
Weighted Pull-ups (3 Sets 6 Reps 2 minutes rest))
Reps should be completed unbroken.
Overhand grip on the pull-up bar.
Enter load for your heaviest set of 6 reps.
Strict Press (4 Sets 4 Reps 5 sec Eccentric Each Rep. )
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build up & complete 4 sets of 4 reps. Aim to make a small increase on last performace if possible.
Rest 90 sec between working sets.
Metcon (Time)
RX+
7 Rounds For Time:
5 Power cleans 70/52.5kg
6 Box Jumps (30/24)
7 Chest To Bar Pull-ups
RX:
7 Rounds For Time:
5 Power cleans 60/40kg
6 Box Jumps (30/24)
7 Pull-ups
SUBS
POWER CLEANS
– Reduce Load
– Sub Dumbbells
BOX JUMPS
– Reduce height
– Step-ups
CHEST TO BAR PULL-UPS
– Kipping/Butterfly Pull-ups
– Strict Pull-ups
– Banded
– Ring Rows
– Dual Dumbbell Rows