CrossFit Inventive – CrossFit
Warm-up
General Warm-up
6 x 10m Shuttle Runs
6 x 10m Side Skips
10m Pike HS-Walks
10m Low Bear Crawl
10 Scap Pulls
10 Scap Push-ups
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Mobility
Lat On Upright 30s e.s
Pec On Upright 30s e.s
Samson + Tricep 30s e.s
—
“Midline”
Every 90s x 5 Sets:
15 Medball Sit-ups @9/6kg
—
Strict Pull-ups
Complete 75 Strict Pull-ups.
Every Break, complete 10 Strict Push-ups. Then rest as needed to get at least 10 reps out again.
Be prepared to do push-ups. Its not meant to be easy!!!
Don’t sacrifice form just because you have to do push-ups.
Use bands that allow you to get at least 10 pull-ups in a row out.
[15 minute time cap]
Bench Press
Spend 20 minutes on this as you will need recovery after the ski sprints!
Build up & complete:
6 Sets 6 Reps @same load.
Super Set With:
20/15 Cal Ski Sprint!
Rest 2 minutes before next bench set.
DO NOT LET SKI HANDLES GO AGGRESSIVELY!
