CrossFit Inventive – CrossFit
Warm-up
Warm-up
200/150m Row or sub meters.
20 Banded Pull-aparts
20 Halo Glute Bridges
10 Air Squats 2s Pause In Bottom of each squat.
5 Inchworm 1 Push-up
200/150m Row
5 BB Thrusters
10 Scap Pulls
5 Kipping Swings
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Warm-up to Barbell Thrusters and Gymnastics Movements.
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EMOM (45 minutes) (AMRAP – Reps)
Level 1:
EMOM 10:
200/150m Row
Rest 2 Minutes
EMOM 10:
Min 1- 15 Thrusters 42.5/30kgs
Min 2 – 15 Chest To Bar Pull-ups
Rest 2 Minutes
EMOM 10:
200/150m Row
Rest 2 Minutes
EMOM 10:
Min 1 -15 Front Squats 42.5/30kgs
Min 2 – 5 Bar Muscle-ups
Score: Achieved 250 Reps of the barbell gymnastics EMOM’s.
* If you didn’t get all the machine meters as well, score 250 reps but not RX.
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Level 2:
EMOM 10:
200/150m Row
Rest 2 Minutes
EMOM 10:
Min 1- 10-15 Thrusters
Min 2 – 10-15 Pull-u ps
Rest 2 Minutes
EMOM 10:
200/150m Row
Rest 2 Minutes
EMOM 10:
Min 1 -15 Front Squats
Min 2 – 5 C2B/Pull-ups
* Choose own load on Barbell.
* Sub Dual Dumbbells
* Next best pull-ups
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Level 3
EMOM 10:
200/150m Row
Rest 2 Minutes
EMOM 10:
Min 1- 15 Air Squats
Min 2 – 10-15 Ring Rows
Rest 2 Minutes
EMOM 10:
200/150m Row
Rest 2 Minutes
EMOM 10:
Min 1 -15 Goblet Squats
Min 2 – 5-10 Strict Pull-ups/Push-ups
Machine SUBS
200/150m Row
– 400/300m Bike
– 180/120m Ski Erg
