CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e.s
Squat Hold 1:00
Ankle Mobility (Body Weight) 30s e.s
PVC Front Rack 30s
Wrist 30s
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ACTIVATION
10 PVC Pass Throughs
10 PVCPass Arounds
10 PVC OHS
20s Hollow Hang
6 Kipping Knee Raises
—
10 Barbell Push Press
5 Barbell OHS/Front Squats
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Push Press (1 x 10)
Build To A Heavy Set of 10 Reps
Must build into the 10 with 3-4 building sets.
make sure each rep remains a Push Press. No Push Jerking.
Metcon (Time)
10 Rounds For Time:
1Rope Climbs
10 Toes To Bar
5 Overhead Squats @52.5/35kgs
[20 Minute Cap]
SUBS
ROPE CLIMB
– 3 Laying To Standing = 1 Rep
– 3 Strict Pull-ups = 1 Reps
– 3 Attempts at climbing
– 5 Ring Rows = 1 Rep
10 TOES TO BAR
– Reduce Reps
– Toes As High As Possible
– Knee Raises
– 15 Abmat Sit-ups
OVERHEAD SQUATS
– Reduce Reps
– Reduce Load
– Use PVC
– Front Squats
– Sub Dumbbell Front Squats
