CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Banded Lower
Glute 0:30 e/s
Wrist 0:30
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ACTIVATION
P1) Barbell:
10 wrist rotation
10 good mornings
5 Deadlifts
5 HPC
3 Push Jerks
P2)
10 Scap Pulls
20 Banded Pull-aparts
10 Banded Press e/s
30 Calf Pumps
30 Double-unders/60 Singles
(Swap)
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Warm-up To Rope Climb
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Partner WOD (Time)
For Time:
6 Rounds:
8 Deadlifts
4 Hang Power Cleans
2 Jerks
6 Rope Climbs
200 Double-unders
6 Rounds:
6 Deadlifts
3 Hang Power Cleans
2 Jerks
6 Rope Climbs
200 Double-unders
6 Rounds:
4 Deadlifts
2 Hang Power Cleans
2 Jerks
6 Rope Climbs
200 Double-unders
Barbell: 70/47.5kg
SUBS
Barbell:
– Reduce Barbell Weight As Needed
ROPE CLIMBS
– Reduce Height
– 3 Attempts at wrapping feet
– 3 laying to standing = 1 Rope climb
– 5 Ring Rows = 1 Rope climb
– 3 Strict Pull-ups = 1 Rope climb
DOUBLE-UNDERS
– 100 Singles Each
