CrossFit Inventive – CrossFit
Warm-up
MOBILITY
20 Scorpions F/B
5 Inchworms 1 Push-up
Twisted Cross 30s e.s
30s Active Spiderman
Samson + Tricep 30s e.s
—
ACTIVATION
20 Banded Face Pulls
20 Banded Tricep Ext
5 Kipping Ring/Bar Swings
30s Hollow Top of Ring Hold
15s Bottom of Ring Hold
5 Ring Dip Negatives
—
Bench Press
Work to a heavy set of 5 reps in 15 minutes.
If you don’t wish to build, complete 5 sets 5 reps at the same load.
Cap 20 mins (Time)
RX +
For Time:
2-4-6-8-10:
Ring Muscle-ups
Power Cleans @100/70kg
—
RX L1
For Time:
2-4-6-8-10:
Bar Muscle-ups
Power Cleans @100/70kg
—
L2
For Time:
2-4-6-8-10:
Chest To Bar/Next Best
Power Cleans @70/47.5kg
—
L3
For Time:
2-4-6-8-10:
Strict Pull-ups
Power Cleans @choose own load.
