CrossFit Inventive – CrossFit
Warm-up
Couch 1 Min e.s
Squat Hold 1:00
Ankle Mobility 30s e.s
Lat Stretch On Upright 30s e.s
Pec Stretch On Upright 30s e.s
—-
ACTIVATION
20 Halo Glute Bridges
20s Handstand Hold
5 Kick-up HS Decent’s @3s
10 Scap Pulls
—
Back Squat (4×5)
Use 3-4 Building sets to establish your weight.
Main Sets, GOE90s:
4 x 5 @80%
Metcon (Time)
Level 1:
For Time:
30 Handstand Push-ups
20 Cal Bike
30 Pull-ups
20 Handstand Push-ups
20 Cal Bike
25 Chest To Bar Pull-ups
10 Handstand Push-ups
20 Cal Bike
20 Bar Muscle-ups
—
Level 2:
For Time:
30 HSPU (use raises)
20 Cal Bike
30 Pull-ups
20 HSPU (use raises)
20 Cal Bike
25 CTB/Pull-ups
10 HSPU (use raises)
20 Cal Bike
20 Jumping MUP/CTB/Pull-ups
—
Level 3:
For Time:
30 Pike HSPU/Strict Push-ups
20 Cal Bike
30 Strict Pull-ups/Ring Rows
20 Pike HSPU/Strict Push-ups
20 Cal Bike
25 Strict Pull-ups/Ring Rows
10 Pike HSPU/Strict Push-ups
20 Cal Bike
20 Strict Pull-ups/Ring Rows
* Reduce Reps in any of the movements if needed.
* Add Bandsto Pull-ups if needed.
