CrossFit Inventive – CrossFit
Warm-up
40 Minute Running Clock. Aim to get all components done under the 40 minutes.
Make sure the bench and weighted pull-ups are done fore quality!.
As soon as you have completed one section, move onto the next.
Make sure to record your scores for all three sections.
6 Minutes of Foam Rolling of your choice. Ideally hitting the sorest body parts.
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Banded Pec 1:00 e.s
Banded Lat 1:00 e/s
Banded Lower Body
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ACTIVATION
2:00 Machine
10 Scap Push-ups
10 Scap Pulls
1:00 Plank Hold
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10 Reps. Empty Barbell Bench Press
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Bench Press (5 x 6)
Build up & complete 5 Sets 6 Reps @same weight.
Rest as needed between working sets only.
– SUB Dumbbells if needed.
– SUb Barbell Bent Over Rows
Weighted Pull-ups (5 x 2)
For Total Load
5 Sets 2 Reps
5 Sets 2 Reps For Total Load.
You may build over the 5 sets or stay at one weight.
If your not performing weighted Pull-ups, go the next hardest option. Strict body weight. Banded. Hard Ring Row’s.
2k Row (Time)
Max Effort 2k Row
“Test”
Set machine for 2,000m to get your correct time.
Climb fast to your moderate too fast pace and aim to hold on.
“Good Luck”
