CrossFit Inventive – CrossFit
Warm-up
1:00 Machine
20 Scorpions F/B
5 Inchworm 1 Push-up
Spiderman + 5 Rotations e.s
Puppy Dog Pose Right 30s
Puppy Dog Pose Left 30s
Twisted Cross 30s e.s
—–
ACTIVATION
20 Banded Pull Aparts
15 Scap Pulls
10 Kipping Swings/Hollow Rocks
—-
Warm-up To Gymnastics Movements
If you performing BMUPS
1 Strict Pull-up
2 Kipping Pull-ups
2 Chest To Bar PU’s
Try BMUP
—
“Hinge” (Time)
L1 (Rx+)
For Time (45 Min Cap)
3 Rounds:
21/18 Cal Row
15 Burpees Over Rower
9 Bar Muscle-ups
Rest 5 Minutes
2 Rounds For Time:
30/25 Cal Row
20 Burpees Over Rower
12 Bar Muscle-ups
Rest 5 Minutes
1 Round:
40/32 Cal Row
30 Burpees Over Rower
15 Bar Muscle-ups
—
L2 (Rx)
For Time (45 Min Cap)
3 Rounds:
21/18 Cal Row
15 Burpees Over Rower/Step Over
9 Chest To Bar
Rest 5 Minutes
2 Rounds For Time:
30/25 Cal Row
20 Burpees Over Rower
12 Chest To Bar
Rest 5 Minutes
1 Round:
40/32 Cal Row
30 Burpees Over Rower
15 Chest To Bar
—
L3 (Scaled)
For Time (45 Min Cap)
3 Rounds:
21/18 Cal Row
15 Burpees
9 Next Best Pull-up/Ring Rows/DB Rows
Rest 5 Minutes
2 Rounds For Time:
30/25 Cal Row
20 Burpees
12 Next Best Pull-up/Ring Rows/DB Rows
Rest 5 Minutes
1 Round:
40/32 Cal Row
30 Burpees
15 Next Best Pull-up/Ring Rows/DB Rows
—
Reduce reps if needed.
Machine Subs:
Bike Same Cals
Ski 3 Less cals for males/5 Less cals for females.
* If your on a bike or ski, set up a barbell with olympic size plates and complete lateral burpees over bar.
