CrossFit Inventive – CrossFit
Warm-up
“Get Moving”
EMOM 6:
M 1- 10 Banded Pull-aparts +20s Hold
M 2- 20-30s Hollow Hang
M 3- 20-30s Top Of Ring Hold
M 4- 40s Machine
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Pigeon 30s e.s
Twisted Cross 30s e.s
Samson + Tricep 30s e.s
Puppy Dog 30s
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2 Rounds:
3 Ring Slow Eccentrics/Slow Push-ups Eccentrics/Ring Row Eccentrics
10 Scap Pulls
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15 Minute Cap (Time)
Level 1:
For Quality:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict Pull-up
Strict Ring Dips
Only Rest as long as required in order to complete each set unbroken
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Level 2:
For Quality:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict Pull-up (Banded)
Strict Ring/StationaryDips/Banded
Only Rest as long as required in order to complete each set unbroken
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Level 3:
For Quality:
2-4-6-8-10-10-8-6-4-2
Ring Rows
Box Dips/Strict Pull-ups Or 10 Banded Tricep Ext after each round of ring rows.
Only Rest as long as required in order to complete each set unbroken
19 Minutes (3 Rounds for reps)
AMRAP 5:
21/18 Cal Row
18 Toes To Bar
18 Burpee To Target [6 inches above reach].
Rest 2 Minutes
AMRAP 5:
18/15 Cal Row
15 Toes To Bar
15 Burpee To Target [6 inches above reach].
Rest 2 Minutes
AMRAP 5:
15/12 Cal Row
12 Toes To Bar
12 Burpee To Target [6 inches above reach].
—
Score Total Reps Each Set.
—
Level 2
AMRAP 5:
21/18 Cal Row
18 Toes To Bar/K2E/Knee Raises/V-ups
18 Burpee To Target [6 inches above reach].
Rest 2 Minutes
AMRAP 5:
18/15 Cal Row
15 Toes To Bar/K2E/Knee Raises/V-ups
15 Burpee To Target [6 inches above reach].
Rest 2 Minutes
AMRAP 5:
15/12 Cal Row
12 Toes To Bar/K2E/Knee Raises/V-ups
12 Burpee To Target [6 inches above reach].
Reduce Reps If Needed.
—
Score Total Reps Each Set.
—
Level 3
AMRAP 5:
21/18 Cal Row
18 Abmat Sit-ups
18 Burpee To Target [6 inches above reach].
Rest 2 Minutes
AMRAP 5:
18/15 Cal Row
15 Abmat Sit-ups
15 Burpee To Target [6 inches above reach].
Rest 2 Minutes
AMRAP 5:
15/12 Cal Row
12 Abmat Sit-ups
12 Burpee To Target [6 inches above reach].
Reduce Reps If Needed.
—
Score Total Reps Each Set.
Reps Per Round
R1: 57/54
R2: 48/45
R3: 39/36
ROW SUBS
Bike Same As Row.
Ski: 18/15-15/12-12/9
