CrossFit Inventive – CrossFit
Warm-up
Banded Lower
Banded Upper
Calf 30s e.s
30 Calf Pumps
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ACTIVATION
30s Skipping
20 Banded Pull aparts
20 Banded Tricep Ext
5 Strict Push-ups
10 Wall Facing Squats
5 Ring Negatives/Tempo Push-ups
3-5 Ring Dips/Sub Dips
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10 Reps Empty Barbell Bench Press
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Accessories (Weight)
For Quality:
3 Rounds:
15 Barbell Bench Press
Rest 1:00 Only, then straight into:
20 Double Dumbbell Bent Over Rows
Rest 2:00 Minutes.
Score total weight of the 3 sets of Bench Press.
E.G 3 x 60kg= 180kg
You may Build each set if you wish.
Dips do not have to be unbroken.
SUBS
BARBELL BENCH
– Sub Dumbbells
DOUBLE DB BENT OVER ROWS
– Ring Rows
Metcon (Time)
For Time:
50-40-30-20-10
Double-unders
Single Dumbbell Hang Power Snatches {22.5/15}
Abmat Sit-ups
Wallballs 9/6kg
[Cap 20 Minutes]
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SUBS
DUBZ
– Double amount in singles
– 1:00/45s/30s/20s/15s Machine
db hps
– Reduce Load
– HPC
WALLBALL
– Reduce Load
– Wallball Squats
– Single DB Thruster
