CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Upper
Couch 1:00 e.s
Frog 2 minutes
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Activation
30 Hollow Rocks/V-sits
30 Halo Glute Bridges
30s Wall Squat Hold
30 Banded Pull-aparts
2 Rounds:
15 Light DB Lateral Raises
20-30s Hollow Hang
10 Scap Pulls
5 Kipping Swings
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Weighted Pull-ups
L1
In no more than 15 minutes, build to a heavy 5 Reps of Strict Pull-ups starting @body weight.
Rest as needed.
—
L2
5 Body weight pull-ups every 90s-2 minutes for 8 – 10 Sets.
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L3
5 Banded pull-ups/Ring Rows every 90s-2 minutes for 8 – 10 Sets.
Metcon (Time)
L1
For Time:
9 – 15 – 21 of:
Chest to Bar Pull Ups
10 – 20 – 30 of:
Hand Release Push Ups
15 – 30 – 45 of:
Air Squats
Alternate throughout
—
L2
For Time:
9 – 15 – 21 of:
Pull Ups
10 – 20 – 30 of:
Hand Release Push Ups/Knees
15 – 30 – 45 of:
Air Squats
Alternate throughout
—
L3
For Time:
9 – 15 – 21 of;
Ring Rows
10 – 20 – 30 of;
Hand Release Push Ups/Knees/Dual DB Floor Press
15 – 30 – 45 of:
Air Squats
Alternate throughout
– Reduce Numbers in level 3 if needed.
Ask coaches for further subs