CrossFit Inventive – CrossFit
Warm-up
10 Leg Swing F/L
Couch 1:00 e.s
Frog 90s
Ankle Mobility 30s e.s
Banded Lat 1:00
—
Activation
20 Banded Halo Glute Bridges
10 Hollow Body Scap Pulls
10 Kipping Swings
—
Back Squat
15 minutes
3-4 Building Sets.
Then:
4 Sets 5 Reps @80%
Rest 2 minutes between working sets.
Reduce percentages if needed.
Depth over load.
27 Min cap (Time)
L1
For Time:
50 Wallballs 9/6kg
40/35 Cal Bike Erg
30 Chest To Bar Pull-ups
20 Double DB-HC&J 22.5/15kgs
20m Hand Stand Walk
20 Double DB-HC&J 22.5/15kgs
30 Chest To Bar Pull-ups
40/35 Cal Bike Erg
50 Wallballs 9/6kg
—
L2
For Time:
50 Wallballs 9/6/4kgs
40/35 Cal Bike Erg
30 Pull-ups/Banded
20 Double DB-HC&J 15/10kgs
20m Pike Hand Stand Walk/
4 Wall Walks
20 Double DB-HC&J 15/10kgs
30 Pull-ups/Banded
40/35 Cal Bike Erg
50 Wallballs 9/6/4kg
—
L3
For Time:
50 Air Squat
40/35 Cal Bike Erg
30 Ring Rows
20 Single DB DB-HC&J
20m Pike HS Walk/Bear Crawl
20 Single DB DB-HC&J
30 Ring Rows
40/35 Cal Bike Erg
50 Air Squat