CrossFit Inventive – CrossFit
Warm-up
Banded Tricep 0:30 e/s
Banded Tricep 0:30 e/s
Banded Pec 0:30 e/s
Banded Rear Delt 0:30 e/s
Banded Lat 0:30 e/s
—
Spiderman 0:30 e/s
Glute 0:30 e/s
Wrist 0:30
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ACTIVATION
20 Banded Pull-aparts
10 Banded Press e/s
5 Strict Push-ups
10 Scap Pulls (Ring/Bar)
5 Kipping Swings (Rings/Bars)
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Barbell:
10 Wrist Rotations
3 Power Cleans
3 Push Jerks
—
3 Power Cleans + 1 Push Jerk
3 Power Clean + 1 Jerk (5 x 1)
Build up & complete 5 Sets @same weight.
Rest as needed between working sets.
2-3 Building sets before you establish you weight.
The 3 Power Cleans do not have to be unbroken.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Power Clean
1 Ring Muscle-up
100m Run
2 Power Cleans
2 Ring Muscle-ups
100m run
3 Power Cleans
3 Ring Muscle-ups
100m run
—
Add 1 Reps Each Round.
Barbell: 90/60kg
RX+: Ring MUP’s + RX Barbell
RX: Bar Muscle-ups + RX Weight
SUBS
POWER CLEANS
– Reduce Loading
– Use Dumbbells
RING MUSCLE-UPS
– 1-2 Reps Each set with no ladder.
– Bar Muscle-ups
– Banded Ring Transitions
– Ring Dips x 2
– Chest To Bar
– Next Best Pull-ups
– Strict or Ring Rows
—
100M RUN
– 125m Row
– 100m Ski
– 250m Bike
