CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Standing Quad 30s e.s
Calf 30s e.s
30 Calf Pumps
—
10 Leg Swings F/L
100m Run
3 Inchworms 3Push-ups
20s Active Hollow Hang or Hollow Rock Hold
5 Kipping Knee Raises or 10 Hollow Rocks
—
Bench Press
Building Each Set:
1 x 10 Empty Barbell
1 x 10 Light
1 x 10 Moderate
1 x 7 Moderate/Heavy
1 x 5 Heavy
1 x 3 Heavy (Up around 85% 1RM)
90s Rest Between Sets
– After Last Set Of 3 reps, rest 90s and complete 1 Set of Max Reps @same load as last 3 reps.
Metcon (AMRAP – Rounds and Reps)
Level 1
AMRAP 5:
300/200m Run
30 Hand Release Push-ups
15 Toes To Bar
Rest 2 Minutes
AMRAP 5:
of the same activity, continue where you finished last set.
Score: Rounds Plus Reps
Run = 1 Rep
—
Level 2
AMRAP 5:
300/200m Run
30 Hand Release Push-ups (From Knees/K&T/reduce Reps)
15 Toes To Bar (Reduce Reps/Toes as high as possible/Knee raises/V-ups)
Rest 2 Minutes
AMRAP 5:
of the same activity, continue where you finished last set.
—
Level 3
AMRAP 5:
300/200m Run
30 Hand Release Push-ups(From Knees/K&T/Reduce Reps)
20 Abmat Sit-ups
Rest 2 Minutes
AMRAP 5:
of the same activity, continue where you finished last set.
RUN SUB
– 650/600m Bike
– Row & Ski 300/200m
