CrossFit Inventive – CrossFit
Warm-up
Upper:
Banded Tricep/Delt 30s e.s
Banded Pec 30s e.s
Banded Lat 30s e.s
—
Lower:
Banded Hamstring 30s e.s
Banded Adductor 30s e.s
Banded Lower Back 30s e.s
—
ACTIVATION
EMOM 10:
Min 1: 45s Machine (bike/row/ski)
Min 2: 45s Banded Pull aparts
Min 3: 30s L-Ring Hold
MIn 4: 45s KB SLDL
Min 5: 45s Machine (bike/row/ski)
Min 6: 10 Scap Pulls
Min 7: 30s Hollow Rock Hold
Min 8: 5 Ring Dip Negatives/Push-up Negatives
Min 9: 45s Static Squat Hold
Min 10: 30s Machine Fast. (bike/row/ski)
—
21 minutes (3 Rounds for reps)
2 Rounds: EMOM
Min 1: 20/17 Cal Bike Erg
Min 2: 20 KBS @24/16kg
Min 3: Max Reps Abmat Sit-ups
Rest 2 Minutes
2 Rounds: EMOM
Min 1: 20/17 Cal Bike Erg
Min 2: 20 KB-Goblet Squats@24/16kg
Min 3: Max Reps Chin-ups
Rest 2 Minutes
2 Rounds: EMOM
Min 1: 20/17 Cal Bike Erg
Min 2: 20 KB-SDHP @24/16kg
Min 3: Max Reps Ring Dips
Score is max reps each set of the MX REP MOVEMENTS: [sit-ups/Chin-ups/Dips]
SUBS
20/17 CAL BIKE
– 20-17 Cal Row
– 17/13 Cal Ski
– 45s Cap on any machine
KETTLEBELL MOVEMENTS
– Reduce Load
CHIN-UPS
– Use bands
– Jumping Chin-up
– Banded Lat Pull downs
RING DIPS
– Use Bands
– Stationary dips
– Push-ups
– Box Dips
– Banded Tricep dips