CrossFit Inventive – CrossFit
Warm-up
Foam Roll Lats/Lower Back
1:00 e/s
Puppy Dog On Roller 1:00
Front Rack 0:30
Samson + Tricep 0:30 e/s
Spiderman 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
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ACTIVATION
20s L-Ring Hold
10s Rest
20s Skipping
10s Rest
20s Air Squats
10s Rest
20s Active Hollow Hang
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BARBELL
10 Wrist Rotations
3 Strict Press
3 Push Press
3 Push Jerks
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Build To Weight
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Push Jerk
Working around 75% of 1RM for all sets. Build up and start as a group.
3 Reps. Go Every 90s x 6 Sets
Open Workout 12.4 (AMRAP – Reps)
AMRAP 12:
150 Wallballs @9/6kg
90 Double-unders
30 Ring Muscle-ups
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SUBS
WALLBALLS
– Reduce Reps
– Reduce Load
– Single DB Thrusters
– Air Squats
DOUBLE-UNDERS
– Reduce Reps
– 135 Singles
– 2:00 Practice
– 90s Machine
– 300m Run
RING MUSCLE-UPS
– Reduce Reps
– Banded Ring Transition
– Bar Muscle-ups/Banded
– Ring Dips
– Stationary Dip bar Dips
– Chest To bar Pull-ups
