CrossFit Inventive – CrossFit
Warm-up
Move
1 Minute Machine
20 Scorpions F/B
5 Tuck Rolls To Straddle
10 Plate Calf Raises (Both Feet)
—-
Mobility
Pigeon 30s e.s
Spiderman 30s e.s
Squat Hold 30s
Passive Hang 30s
—
ACTIVATION
20 Halo Glute Bridges
10 Scap Pulls + 5 Kipping Swings
3 Strict Pull-ups
30s Skipping (Try Something Different)
—
“Long Hall” (Time)
[40 Min Cap]
L1
For Time:
Buy In: 150 Double-unders
4 Rounds:
20 Wallballs 9/6kg
15 Chest To Bar Pull-ups
50/40 Calorie Row
Then:
5 Rounds:
10 Burpee Box Jump Overs (24/20)
10 Pull-ups
Buy Out: 150 Double-unders
—
L2
For Time:
Buy In: 150 Double-unders/250 Singles.
4 Rounds:
20 Wallballs
15 Pull-ups/Ring Rows
50/40 Calorie Row
Then:
5 Rounds:
10 Burpee Box Jump Overs (24/20)
10 Pull-ups/Ring Rows
Buy Out: 150 Double-unders/250 Singles.
—
L3
For Time:
Buy In: 150-250 Singles
4 Rounds:
20 Air Squats
15 Ring Rows
40/35 Calorie Row
Then:
5 Rounds:
10 Burpee Box Step Overs (24/20)
10 Ring Rows
Buy Out: 150-250 Singles.
MACHINE SUBS
– Bike Erg Same as row
– Ski Erg – 5 Cals M&F
Skipping Sub:
– 2 Minute Ski Erg
