CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
10 Leg Swings F/L
5 Squat To Hamstring
30s Active Spiderman 5 Int/Ext Rotations e.s
30s Front Rack
30s Puppy Dog Pose
—–
Activation
20 Banded Tricep ext
5 HRPU
3s Eccentric Ring Decent/Stationary Dip Bar decent/Tempo Push-up Decent
—-
Barbell
10 Wrist Rotations
5 Front Squats
3 Power Cleans
3 Push Jerks
3 Clean & Jerks
—
Back Squat
4 @ 80%
3 @ 82.5%
3 @ 85%
2 @ 87.5%
2 @ 90%
Percentages based off 1RM.
Record Last Double.
Record start and finishing weights on comment box.
20:00 MIn Cap (Time)
RX+
For Time:
15 Ring Dips
12 Front Squats 80/60kgs
100m Run
6 Clean & Jerks 80/60kg
3 Rope Climbs
6 Clean & Jerks 80/60kg
100m Run
12 Front Squats 80/60kg
15 Ring Dips
—-
RX
For Time:
15 Ring Dips/Stationary Dips
12 Front Squats 60/40kgs
100m Run
6 Clean & Jerks 60/40kg
3 Rope Climbs
6 Clean & Jerks 60/40kg
100m Run
12 Front Squats 60/40kg
15 Ring Dips/Stationary Dips
—–
Further Scaling:
RING DIPS:
Box Dips
20 Banded Tricep EXT
15 Push-ups
Front Squats:
Reduce load as needed
Dual DB Front squats
Air Squats
Clean & Jerk:
Reduce load as needed
Clean Only
3 Rope Climbs:
9 laying To standing = 3 rope climbs
9 Strict Pull-ups = 3 rope climbs
15 Ring Rows = 3 rope climbs