CrossFit Inventive – CrossFit
Warm-up
100m Run
10 Leg Swings F/L
30 Calf Pumps
5 Inchworms 1 Push-up
30s Spiderman Lunge Hold e.s
30s Puppy Dog Pose L&R
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10 Barbell Good Mornings
10 Scap Pulls
10 Barbell Deadlifts
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Deadlift
Chimera Cycle – Phase 2: Week
3/7
[Deadlift in 15:00]
1×4 @77.5%
1×4 @ 80%
1×3 @ 82.5%
1×3 @ 85%
1×2 @ 87.5%
Record first and last rep load in comment box for next week. Record last two reps in weight box.
Percentage is based on your 1-rep max Deadlift
Rest as needed between sets.
Chin-ups (AMRAP – Reps)
5 Sets 8 Unbroken Reps
Go Every 2:00 Together
(underhand grip)
Use bands to get the reps unbroken.
Reduce only if needed.
15:00 cap (Time)
For Time:
50/45-50/45-50/45
Calorie Bike Erg
400m Run Between Each Round.
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For Time:
50/45-50/45-50/45
Calorie Bike Erg
400/300m Run Between Each Round.
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Same Calories on all machines.
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Find a pace that is fast and sustainable on both pieces. Don’t hold back on this one, push the pace.
