CrossFit Inventive – CrossFit
Warm-up
Mobility
20 Scorpions F/B
30s Pigeon e.s
Banded Lower
Lat on Upright 30s e.s
Pec On Upright 30s e.s
Calf 30s e.s
30 cal Pumps
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ACTIVATION
20 Banded Good Mornings
10 Single Leg Body weight RDL’s e.s
10 Hollow Body Scap Pulls
30s Skipping of your choice
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Barbell:
10 RDL’s
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Stiff Legged Deadlift
4 Sets 8 Reps @Same Challenging Load.
– Slight Bend in the knees.
– Maintain Flat Back Throughout.
Super Set with Max Rep Strict Chin-ups (underhand Grip)
Rest 2 minutes between sets.
SUB
– Banded Chin-ups
– Max Hard Ring Rows
– Max Dual Dumbbell Bent Over Rows
20 Min Cap (Time)
L1
For Time:
50 Hang Cleans @40/35kg
100 Double-unders
50 Pull-ups
100 Double-unders
50 Shoulders To Overhead @40/35kg
100 Double-unders
50 Lateral Bar Burpees
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L2
For Time:
50 Hang Cleans @35/25kg
100 Double-unders/175 Singles
50 Pull-ups
100 Double-unders/175 Singles
50 Shoulders To Overhead @35/25kg
100 Double-unders/175 Singles
50 Lateral Bar Burpees
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L3
For Time:
50 Hang Cleans
150-175 Singles
50 Ring Rows
150-175 Singles
50 Shoulders To Overhead
150-175 Singles
50 Lateral Bar Burpees/Standard
Choose own load or sub in Dumbbells.
Reduce reps if needed.
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Pace from the get go!
Slow and steady wins the race.
Manage your reps so your having minimal rest on your breaks!
Also, count your reps correctly. we have cameras!
