CrossFit Inventive – CrossFit
Warm-up
2:00 machine
Couch 1:00 e.s
Pigeon 30s e.s
Puppy Dog Pose 30s L&R
30 Calf Pumps
—
Activation
5 Squat To Hamstring
20 Banded Pull-aparts
10 Scap Pulls
5 Kipping Swings
10 Alt Box Step-ups
5 Box jumps
—
Back Squat
Chimera Cycle – Phase 2: Week
3/7
Back squat
1 x 4 @ 77.5%
1 x 4 @80%
1 x 3 @82.5%
1 x 2 @85%
All percentages are based off your 1RM
Record start and finish loads in your comment box.
Record last 2 reps In the weight box.
Gymnastics Conditioning (Time)
RX+
For Time:
21-15-9-15-21
Chest To Bar Pull-ups
After each set, including the last 21 reps complete:
5 Box Jump 30/24 Inch
——
RX
For Time:
21-15-9-15-21
Pull-ups
After each set, 5 Box Jumps 30/24 inch
—-
L1
For Time:
15-10-5-10-15
Pull-ups/Ring Rows
After each set complete 5 Box Jumps/Box step-ups (choose height)
—-
Anyone doing the open, reduce reps to L1 and reduce to a lower skill level.
( pull ups/ring rows)
