CrossFit Inventive – CrossFit
Warm-up
Double Carpark Run
Couch 1:00 e.s
Hamstring On Upright 1:00 e.s
Calf On Upright 30s e.s
Samson + Tricep 30s e.s
Wrist 30s
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ACTIVATION
20 Banded Good Mornings
10 Scap Pulls
20 Air Squats
30s Hollow Hold
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Strict Pull-ups
EMOM 10:
Choose your own numbers that are consistent each set.
E.G, 5 Reps each minute.
Don’t do 10 the first minute then 1 or 2 the remainingminutes because you went out hard.
if you are using bands, lets work on minimum 3-5 reps each minute. We need to get that volume up.
No Kipping!!
Score total reps over the 10 minutes.
Metcon (Time)
For Time:
1,000/900m Row
50 Barbell Thrusters 20/15kg
1,000/800m Run
30 Pull-ups
SUBS
1,000/900m ROW
– 900/800m Ski Erg
– 2,300/2,000m Bike Erg
50 BARBELL THRUSTERS
– Sub Dumbbells
– Air Squats
1,000/800m RUN
– Reduce to 500m
– 1,000/800m Row
– 2,100/,1,900m Bike Erg
30 PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
– Dumbbell Plank Rows