CrossFit Inventive – CrossFit
()
Warm-up
Banded Upper
Spiderman 0:30 e/s
Glute 0:30 e/s
Wrist 0:30
—-
ACTIVATION
20 Banded Pull-aparts
10 Banded Pass Throughs
10 Banded Press e/s
10 Scap Pulls
5 Kipping Swings
—
5 Barbell Strict Press
—
Strict Press (5 x 2)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build up & complete 5 sets 2 reps @same weight.
Rest as needed between working sets.
20 Minutes (3 Rounds for reps)
AMRAP 4:
27/23 Cal Bike Erg
27 Burpees
27 Pull-ups
Rest 4 Minutes
AMRAP 4:
21/17 Cal Bike Erg
21 Burpees
21 Toes To Bar
Rest 4 Minutes
AMRAP 4:
15/10 Cal Bike Erg
15 Burpees
15 Chest To Bar Pull-ups
* Score is total reps each AMRAP.
SUBS
BIKE ERG CALS
– Row, Same
– Ski Erg, 21/18-15/12-12/9
– 400m Run/300m Run/200m Run
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
TOES TO BAR
– Reduce Reps
– Toes as high as possible
– Knee raises
– GHD’s
– Sit-ups
CHEST TO BAR
– Reduce Reps
– Next Best Pull-ups
– Banded
– Strict
– Ring Rows
– Banded Lat Pull Downs
–
