CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Active Spiderman 5 Rotations e.w
Lower Back/Hipflexor 30s e.s
30s calf e.s
30 Calf Pumps
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ACTIVATION
30s Skipping
20m Walking Lunges
Kipping Accessories:
10 Hollow Rocks
10 Active Supermans
—
10 Scap Pulls
5 Kipping Swings
3-5 Pull-ups of your choice. Or 5 Ring Rows.
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BARBELL (FromThe Rack)
10 Wrist Rotations
5 Strict Press
—
Strict Press (6 x 3)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
On Every 90s x 6 Sets:
3 Strict Press around 80% of your 1RM.
All 6 Sets @same weight.
Metcon (Time)
5 Rounds For Time:
9 Chest To bar Pull-ups
10m Dual Dumbbell Walking Lunge
60 Double-unders
10m Dual Dumbbell Walking Lunge
RX Dumbbells: 2 x22.5/15kgs
– Holding Both Dumbbell By Your side.
Time Cap: 20Minutes
This is a very grip intensity workout. If we need to break somewhere, let’s break on the double-unders. These breaks are usually shorter and easy to hold yourself accountable for vs, on the pull-up bar.
SUBS
C2B
– Reduce Reps
– Banded
– Chin Over Bar
– Strict
– Ring Rows
– DB Rows
– Alt DB Plank Rows
DUMBBELL LUNGES
– Reduce Distance
– Reduce Loading
– Use One DB
– Body Weight Lunges
DOUBLE-UNDERS
– Reduce Reps
– 90 Singles
– 1:30 Skipping
– 1:30 Machine Effort
