CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Banded Lower
Wrist Backwards/Forwards
—-
ACTIVATION
100m Run
30s Hanging Knee Raise Hold
10 HRPU’s
1 Wall Walk
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10 BARBELL DEADLIFTS
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Deadlift (4×3)
Build up & complete 4 sets 3 reps. Aim is around 80% of 1RM today. (T&G Reps)
Rest as needed between working sets.
Metcon (Time)
For Time:
100m Farmers Carries
10 Dumbbell Floor Press
1 Wall Walks
1 Rope Climb
100m Farmers Carries
10 Dumbbell Floor Press
2 Wall Walks
1 Rope Climb
100m Farmers Carries
10 Dumbbell Floor Press
3 Wall Walks
1 Rope Climb
100m Farmers Carries
10 Dumbbell Floor Press
4 Wall Walks
1 Rope Climb
100m Farmers Carries
10 Dumbbell Floor Press
5 Wall Walks
1 Rope Climb
22 Min cap
Dumbbell RX: 2 x 22.5/15kgs For Farmers carries & Floor Press.
FARMERS CARRY
– Reduce Load
– Sub Kettlebells
– 300m Run
FLOOR PRESS
– Reduce Load
– Bent Over Rows
WALLWALKS
– Go in as far as comfortable
– stay at one number, no increasing reps
1 ROOPE CLIMB
– As high as confident
– 3 Attempts at wrapping feet
– 3 laying To Standing
– 3 Strict Pull-ups/5 Ring Rows