CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e.s
Squat Hold 1:00
Front Rack 30s
3 Way Puppy Dog 30s each
Wrist 30s
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ACTIVATION
15 Banded Good Morinings
2 Laps Crab Walks
2 Laps Monster Walks
10 Scap Pulls
10 Wall Facing Squats
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Weighted Pull-ups (5 x 3)
Aiming to use weight for each set. Record weight for tyhe heaviest set you completed for 3 reps.
If you can’t introduce weight, do body weight or use a band that allowsyou to squeeze out those 3 reps. 5 Sets 3 Reps
Rest at least 90s between sets.
Front Squat (6-6-6-4-4-4)
If you’r doing the open, let’s keep these loads moderate and use this as maintenance.
Feel free to safely build each set.
Get 2 building sets in before you start your initialset of6.
Record Lat Set of 4 Reps.
Metcon (Time)
For Time:
Buy In:
500/450m Row
3 Rounds:
10 Hang Power Cleans 42.5/30kg
10 Kettlebell Swings 32/24kg
SUBS
500/450M ROW
– 1,000/900m Bike
– 400/350m Ski
– 500m Run
10 KETTLEBELL SWINGS
– Reduce Load
– Russian KBS
