CrossFit Inventive – CrossFit

Warm-up

Frog stretch 2 mins

30 sec glute E/S

30 sec Calf E/S

30 calf pumps:

Activation:

2 rounds:

20 single skips

5 scap pulls

5 kipping swings

1 wall walk

———-

Box Front Squats (On the Minute x 7 (2 Box Front Squats)

Sets 1-2 @50%

Sets 3-4 @55%

Sets 5-7 @60%

Then on the 9:00:

Front Squat (Complex: On the 2 x 5 sets)

1 One & One Quarter Front Squat

1 Front Squat

*Round 1 Begins on the 9-11-13-15-17 mins.

Set 1: 50%

Set 2: 55%

Set 3-5: 60%

“Man on Fire” (Time)

For Time:

5 Rounds of Nate

100 Double-unders

4 Rounds of Nate

100 Double-unders

3 Rounds of Nate

100 Double-unders

2 Rounds of Nate

100 Double-unders

1 Round of Nate
1 Round of “Nate”

2 Ring Muscle-ups

4 Kipping HSPU

8 KBS @32/24kg

Scaled options:

-Bar muscle-up/any sort of Pull-up

-Double DB Push press

-Reduce KBS swing weight

-Keep single skips @100 reps

*Time cap depends on session time.