CrossFit Inventive – CrossFit
Warm-up
Banded Shoulders
Pigeon 30s e.s
Spiderman + 5 Rotations e.sCal 30s e.s
30 Calf Pumps
—
ACTIVATION
10 Scap Pulls
5 Kipping Swings
3-5 Strict Pull-ups/5 Ring Rows
3 Ring Dip Negatives
—
BARBELL
10 Wrist Rotations
3 Strict Press
3 Push Press
3 Push Jerks
—
Strict Press (1 x 1)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
[0:00-7:00]
Build To A HeavySingle Strict Press
Push Press
[7:00-12:00]
Build To A Heavy Set of 3 Push Press
Push Jerk
[12:00-15:00]
Build To A Heavy Set of 5 Push Jerks
Metcon (Time)
For Time:
21 Toes To Bar, 50 Double-unders
21 Chest To Bar, 50 Double-unders
15 Toes To Bar, 50 Double-unders
15 Bar Muscle-ups, 50 Double-unders
9 Toes To Bar, 50 Double-unders
9 Ring Muscle-ups, 50 Double-unders
Time Cap: 18 Minutes
TOES TO BAR
– Reduce Reps
– Toes As High As Possible
– Knee Raises
– Sit-ups
– GHD Sit-ups
DOUBLE-UNDERS
– Reduce Reps
– 75 Singles
– 1:00 Practice
– 1:00 On Any Machine
CHEST TO BAR
– Reduce Reps
– Banded
– Regular Pull-ups
– Alt DB Plank Rows
– Ring Rows
BAR MUSCLE-UPS
– Reduce Reps
– Banded
– C2B Pull-ups
– Regular Pull-ups
– Alt DB Plank Rows
– Ring Rows
RING MUSCLE-UPS
– Reduce Reps
– Banded
– Ring Dips
– Regular Pull-ups
– Alt DB Plank Rows