CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 1:00
Lower Back/Hipflexor 0:30
Banded Shoulder Mobility
Banded Ankle Mobility
——
5 Single Arm Ring Rows e/s
10 Scap Pulls
5 Kipping Swings
2 Laps Halo Crab Walks
Squat Clean (12 Minute Block)
2 x 3 @65%
2 x 2 @70%
2 x 1 @72.5%
3’s & 2’s are Touch & Go.
Bothe singles at the same weight.
Drop Reset Reps.
All Percentages are off New 1RM Front Squat.
A
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
2 Rounds of “Nate”
200m Run
“Nate”:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings 32/24kg
1 Round + 2 rounds of “Nate” + 200m Run.
Score Rounds + Reps. Every Fully completed 100m is a rep.
Each full round is a total of 30 reps.
SUBS
200m RUN
– 250 Row
– 200 Ski
– 500 Bikes
– 15 x 10m Shuttles
RING MUSCLE-UPS
– Bar Muscle-ups
– Banded Ring Muscle-up
– 2 Ring Dips/Banded
– 2 Ring Pull-ups
– 4 Ring Rows
– 4 Alt DB Plank Row’s
KIPPING HSPU’S
– Use Raisers
– Reduce Reps
– 4 Dual DB Push Press
– Pike Push-up
KETTLBELL SWINGS
– Reduce weight
– Russian KBS
– Single DB Hang Power Snatch