CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Couch 1:00 e.s
Frog 2:00
Active Spidermans x 5 Rotations e.s
Elevated Puppy Dog 1:00 (use abmats)
Samson + Tricep 30s e.s
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AVTIVATION
10 Hollow Rocks
20s Superman Hold
20s Hollow Hang (Rings/Bars)
5 Kipping Swings (rings/bars)
3-5 Pull-ups (any rings/bars)
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BARBELL
10 Good Mornings
10 Back Squats
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Build
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Back Squat (Squat Waves x 2
On Every 2:00 x 6 Sets
5 Reps: starting @75%
Set 2: 3 Reps
Set 3: 1 Rep
Set 4: 5 Reps (Same weight as 3 reps in 1st set)
Set 5: 3 Reps (Same weight as 2 reps in 1st set)
Set 6: 1 Rep (Heaviest weight)
Make small increases each set. )
Record last single rep,
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
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SUBS
RING MUPS
– Bar MUPS
– Banded
– Ring Dips
– C2B
– Chin over bar pull-ups
– Ring Rows
80 cal row
– 80 Cal Bike
– 70/65 Cal Ski
120 WALLBALL
– Reduce reps
– Reduce Load
– Air Squats