CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Upper
Wrist 30s F&B
Spiderman 30s e.s
Pigeon 30s e.s
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Activation
20 Banded Pull-aparts
10 Banded Press
5 Down Dog Push-ups/Regular
20-30s HS-Hold/Wall Walk Hold
10 Scap Pull-ups
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Metcon (No Measure)
L1
3 Rounds of:
1 Min Max Effort HS Hold
1 Min Rest
1 Min Max Strict Pull-ups
1 Min Rest
1 Min Max Effort Ring Dips
1 Min Rest
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L2
3 Rounds of:
1 Min Max Effort HS Hold
1 Min Rest
1 Min Max Strict Pull-ups/Banded
1 Min Rest
1 Min Max Effort Stationary Dips/Banded
1 Min Rest
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L3
3 Rounds of:
1 Min Max Effort Plank Hold On Hands
1 Min Rest
1 Min Max Ring Rows (Quality over quantity)
1 Min Rest
1 Min Max Effort Box Dips
1 Min Rest
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Aim for consistent numbers each set.
Not expecting unbroken reps for a full minute.
The goal is as much quality work each as we can achieve minute.
If you can’t hold a handstand for 1 minutes, thats ok. Kick up and down as much as you like each interval.
Metcon (AMRAP – Rounds and Reps)
Partner
10 Minute AMRAP
Up By 4’s in DB Power Snatches…
12 Cal Row
4 Dumbbell Power Snatches
12 Cal Row
8 Dumbbell Power Snatches
12 Cal Row
12 Dumbbell Power Snatches
12 Cal Row
14 Dumbbell Power Snatches
12 Cal Row
16 Dumbbell Power Snatches
12 Cal Row
18 Dumbbell Power Snatches
12 Cal Row
20 Dumbbell Power Snatches
ETC
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Score: Rounds + Reps
1 Round = 12 cal row + 4 Power Snatches..
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Share workload as evenly as possible.
One working, one resting.
Go out hard here and hang on.
