CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Banded Lower
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ACTIVATION
10 SCAP PUSH-UPS
5 INCHWORM 1 PUSH-UP
20 BANDED PULL APARTS
15 BANDED INT/EXT ROATATIONS E.S
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Metcon (AMRAP – Reps)
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AMRAP 7:
1,500/1,200 Meter Row
Max Dumbbell FloorPress
Directly Into..
AMRAP 5:
1,000/800 Meter Row
Max DumbbellPress
Directly Into..
AMRAP 3:
500/400 Meter Row
Max Dumbbell Floor Press
Dumbbell RX: 2 x 22.5/15kgs
* Record Total Floor Press Over The 3 Sets.
1500/1300m Row
– Reduce Distance
– 6:30 Time Cap
– 3000/2600m Bike Erg
– 1200/1000m Ski Erg
– 1200m Run
1000/800m Row
– Reduce Distance
– 4:30 Time Cap
– 2000/1800mBike Erg
– 800/650m Ski Erg
– 800m Run
500/400mRow
– Reduce Distance
– 3:30 Time Cap
– 1000/800m Bike Erg
– 400/230m Ski Erg
– 400m Run
FLOOR PRESS
– Reduce Load
– DB Rows
– Push-ups
– Strict Press
Bench Press
Go Every 2 Minutes
Build up and start together.
All Sets around 60% of your 1RM.
Sub Dumbbell Bench
Or Bar/DB Bent Over Rows.
