CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e.s
Frog 2:00
Ankle Mobility 30s e.s
Front Rack 30s
Puppy Dog Pose 30s
Wrist 30s
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ACTIVATION
2 Laps Halo Crab Walks
2 Lap Monster Walks
10 Halo Air Squats
10 Scap Pulls
10 Kipping Swings (Point Toes/Tight Hollow/Arch)
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10 Wrist Rotation
5 Push Press
5 Front Squats
5 Thrusters
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Front Squat
EMOM 8: x 8 Reps All Sets @50% 1RM
All sets are the same weight. Build first. Starting together.
Go lIghter If percentages are to heavy.
Metcon (Time)
5 Rounds For Time:
15 Thrusters @42.5/30kgs
15 Pull-ups
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SUBS
15 THRUSTRES
– Reduce Reps
– Reduce Load
– Sub Dumbbells
– 20 Air Squats
– 20 Alt Lunges
– 20 Cal Bike (Damper 10)
15 PULL-UPS
– Reduce Reps
– Banded
– Strict
– Banded Strict
-Ring Rows