CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Couch 1:00 e/s
Squat Hold 1:00
Wrist 0:30 F/B
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ACTIVATION
20 Banded Pull aparts
10 Banded Press
4 Laps Crab Walks
10 Scap Pulls/Bar/Rings
5 Kipping Swings Bar/ Rings
5 Slow Eccentric Ring Dips
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Barbell:
10 Wrist Rotations
5 Front Squats
3 Hang Squat Cleans
3 Push Jerks
3 Split Jerks
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1 Squat Clean & Split Jerk
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Hang Squat Clean & Split Jerk (Weight)
On The 2:00 x 6 Sets:
Set 1: 3 Reps
Set 2: 3 Reps
Set 3: 2 Reps
Set 4: 1 Rep
Set 5: 1 Rep
Set 6: Heavy Single Attempt
* Working on feel of the day.
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
RX Wall ball: 9/6kg
RX Power Clean: 61/42.5kg
RX Ring Muscle-ups Only
SUBS
60 CALROW
– 60 Cal Bike erg
– 50Cal Ski
– 800m Run
Toes To Bar
– Reduce Reps
– Bar Muscle-ups
– Chest To Bar
– Pull-ups
– Strict Pull-ups
– Banded Ring Transition
