CrossFit Inventive – CrossFit
Warm-up
Tabata 20/10 x 8 Sets:
Shuttle Runs/On Hands Plank Holds
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Mobility
Banded Upper
Lower Back Hipflexor 30s e.s
Pigeon 30s e.s
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ACTIVATION
2 Rounds:
15 Single Arm Banded Rows e.s
5 Slow Eccentric Ring Dips/Eccentric Push-ups/Dip Bar Eccentrics.
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15 minutes. (No Measure)
Super Set: x 5 Sets
10 Chin-ups
10 Strict Ring Dips
Rest 2 minutes between sets.
*Aim for unbroken sets. Short rests if needed.
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SUBS
Chin-ups
– Banded
– Barbell Inverted Rows
– Dumbbell Bent Over Rows
10 Strict Ring Dips
– Banded
– Box Dips
– 15 Banded Tricep Extensions
– Close Grip DB Bench press
Metcon (Time)
5 Rounds For Time:
15 Calorie Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Shoulders To Overhead
RX Dumbbells: 22.5/15kg
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5 Rounds For Time:
15 Calorie Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Shoulders To Overhead
RX Dumbbells: 15/10kgs
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5 Rounds For Time:
15 Calorie Row
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Shoulders To Overhead
[choose own load/reduce reps if needed]
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[Same cals on all machines, Male & female]