CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Banded Ankle
Active Spiderman 5 Rotations e.s
Glute 30s e.s
Lower Back/Hipflexor 30s e/s
Wrist 30s
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20 Halo Glute Bridges
10 Scap Pulls/Bar or Rings
5 Kipping Swings/Bar or Rings
3 Strict Pull-ups/Bar or Rings
5 Single Leg Assisted Pistol Squats
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BARBELL
10 Good Mornings
5 Back Squats
10 Wrist Rotations
5 Hang Power Cleans
3 Push Press
3 Split Jerks
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Split Jerk (1 x 1)
12 Minutes To Build To 1RM
If you don’t wish to build to heavy single, complete 3 Reps On Every90s at your chosen weights.
Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
RX Hang Power Clean: 80/52.5kgs
SUBS
PISTOLS
– Reduce Reps
– Assisted
– Reverse Lunges
– Air Squats
RING MUSCLE-UPS
– Reduce Reps
– Bar Muscle-ups
– Banded Ring Transitions
– Ring Dips
– C2B Pull-ups
– Next Best Pull-up
HANG POWER CLEANS
– Reduce Reps
– Reduce Load
– Sub Dumbbells