CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Banded Lower
Front Rack 30s
Wrist F/A 3s e.s
Samson + Tricep 30s e.s
—
ACTIVATION
20 Banded Good Mornings
5 Inchworm No Push-up
5 Push-up To Down Dog
20s HS Hold
10 Scap Pulls Rings/Bars
5 Kipping Swings Rings/Bars
—
10 Reps Empty Barbell Deadlifts
—
Deadlift (6 x 1 @85%)
[12-15 minutes]
Build up & Complete 6 x 1 @85% of 1RM.
Go Lighter if 85% is to heavy today.
OPTIONAL ACCESSORY EXTRAS (Weight)
3 X SETS:
BARBELL BICEP CURL 21’S
7 Bottom Half Bicep Curls
7 Top Half Bicep Curls
7 Full Bicep Curls
[Light weight/High Rep]
Rest as needed between sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Clean & Jerks 70/47.5kgs
SUBS
RING MUSCLE-UPS
– Reduce Reps
– 2 Attempts
– Bar Muscle-ups
– Banded Ring Muscle-ups
– 3 Chest To Bar Pull-ups
– Strict Pull-ups/Banded
– 4 Ring Rows
HSPU
– Use Raises
– Reduce Reps
– Dumbbell Push Press/Strict press
– Push-ups
CLEAN & JERKS
– Reduce Reps
– Reduce Load
– Sub Dumbbells
