CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
4 Laps Halo Crab Walks
10 Halo Air Squats
10 Leg Swings F/L
20 Banded Pull aparts
10 Ring/Bar Kipping Swings
30s Couch e.s
30s Active Spiderman
30s banded Ankle Mobility
Wrist 30s
——
5 Barbell Kang Squats
5 Barbell Back Squats 2s Pause in bottom
5 Front squats
3 Squat Cleans
—-
Back Squat
WEEK 7/7
Establish a 1 Rep Max in 20 Minutes.
Use the first 10 mins to build to around 75%.
Use the las 10 minutes to hit those heavier singles with plenty of recovery between reps.
Metcon (Time)
RX+
For Time:
9 Front Squats 102.5/70kg
5 Wall Walks
15 Front Squats 82.5/50kg
10 Ring Muscle-ups
21 Front Squats 60/40kg
15 Handstand Push-ups
—-
RX
For Time:
9 Front Squats 102.5/70
5 Wall Walks
15 Front Squats 82.5/50kg
10 Bar Muscle-ups
21 Front Squats 60/40kg
15 Handstand Push-ups
——-
For Time:
9 Front Squats
5 Wall Walks (close as possible/3 inchworms = 1 rep)
15 Front Squats
10 Pull-ups / 20 Ring Rows
21 Front Squats
15 Handstand Push-ups (Raised/Pike/standard)
Metcon (No Measure)
RX+
For Time:
9 Front Squats 102.5/70kg
5 Wall Walks
15 Front Squats 82.5/50kg
10 Ring Muscle-ups
21 Front Squats 60/40kg
15 Handstand Push-ups
—-
RX
For Time:
9 Front Squats 102.5/70
5 Wall Walks
15 Front Squats 82.5/50kg
10 Bar Muscle-ups
21 Front Squats 60/40kg
15 Handstand Push-ups
——-
For Time:
9 Front Squats
5 Wall Walks (close as possible/3 inchworms = 1 rep)
15 Front Squats
10 Pull-ups / 20 Ring Rows
21 Front Squats
15 Handstand Push-ups (Raised/Pike/standard)
