CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Upper
Lower Back-Hipflexor 30s e.s
Pigeon 30s e.s
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Activation
20 Banded Rows (Two Handed)
10 Scap Pulls
10 Kipping Swings
1:00 Plank Hold
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Weighted Pull-ups
L1
5 Sets:
5 x Weighted Strict Pull-ups
Super Set With:
10 x Chest To Bar Pull-ups
2 Minutes Rest
—
L2
5 Sets:
5 x Strict Pull-ups/Banded
Super Set With:
10 x Next Best Pull-ups
2 Minutes Rest
—
L3
5 Sets:
5 x Barbell Inverted Rows
Super Set With:
10 x Strict Pull-ups/Dumbbell Alt Rows
2 Minutes Rest
20 Min Cap (Time)
L1
For Time:
50-30-20
Abmat Sit-ups
30-20-10
Power Snatches 40/30kg
Rest 3 Minutes
30-20-10
Row Calories
Pull-ups
—
L2
For Time:
50-30-20
Abmat Sit-ups
30-20-10
Power Snatches 35/25kg
Rest 3 Minutes
30-20-10
Row Calories
Pull-ups/Banded
—
L3
For Time:
50-30-20
Abmat Sit-ups
30-20-10
Single Dumbbell Alt Power Snatches 15/10kgs
Rest 3 Minutes
30-20-10
Row Calories
Ring Rows
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All Machines, Same Cals except females drop 5 Cals off Ski Erg Per Round.
