CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Couch 1:00 e.s
Frog 2:00
Banded Ankle Mobility
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ACTIVATION
4 Laps Halo Crab Walks
20 Banded Pull aparts
10 Banded Pass Throughs
30s HS-Hold/Wall Walk Hold
8 Scap Pulls
8 Kipping Swimgs
3 Strict Pull-ups/Jumping Pull-ups
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Bike Erg + Bar Muscle-ups (Time)
Every 2 Minutes Until 30 Reps:
600/500m Bike Erg
Max Bar Muscle-ups
Time Cap: 14 Minutes
SUBS
600m Bike Erg
– Cap Machine time 1:30
– 300/250m Row
– 250m Ski
– 200m Run
Bar Muscle-ups
– Reduce Total Target
– Banded BMUP
– Jumping Box MUP
– C2B
– Next Best Pull-up
– Hard Ring Rows
Back Squat (Go Every 2 Minutes x 6 Sets:
Set 1: 6 Reps @70%
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
Small Increases in weight after the 70% weight.
The last 2 reps should be your heaviest Lift.
Record Last 2 rep weight)
“Finisher” (AMRAP – Reps)
Handstand Push-ups + Farmers Carry
AMRAP 5:
Max Handstand Push-ups
[Every Break]
10m Farmers Carry 2 x 32/24kg Kettlebells.
SUBS
HSPU’S
– Use Raises
– Pike HSPU’s
– Double Dumbbell Strict Press
– Double Dumbbell Floor Press
– Regular Push-ups