CrossFit Inventive – CrossFit
Warm-up
10 Leg Swings F/L
10 x 5m Forward/5m Back Peddle Shuttles
5 Inchworm 1 Push-up
10 Single Leg Glute Bridges e.s
30s Spiderman e.s
30s Pigeon e.s
30s Front Rack e.s
30s Puppy Dog e.s
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2 Rounds:
5 Barbell Strict Press 20/15kg
10 Light Dual DB Lateral Raises 3s eccentric each rep.
5 Hard Ring Rows
—
Strict Press
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Every 2 Minutes x 5 Sets:
10 Reps.
Choose a weight we’rethe last 3 reps are challenging.
Same Load For each set,
SUPER SET With:
10 x Chin-ups (Underhand Grip)
“Mash-up” Chipper (Time)
(Cap 25 Minutes)
L1
For Time:
50 Wallball 9/6kg
50 Chest To Bar Pull-ups
30/25 Cal Row
40 Wallball 9/6kg
25/20 Cal Row
35 Chest To Bar pull-ups
25/20 Cal Row
30 Wallball 9/6kg
20/15 Cal Row
20 Chest To Bar Pull-ups
20/15 Cal Row
—
L2
For Time:
50 Wallball (Choose Load)
50 Pull-ups/banded/Ring Rows
30/25 Cal Row
40 Wallball
25/20 Cal Row
35 Pull-ups/banded/Ring Rows
25/20 Cal Row
30 Wallball
20/15 Cal Row
20 Pull-ups/banded/Ring Rows
20/15 Cal Row
Reduce Pull-up reps as needed.
—
L3
For Time:
50 Wallball (Choose Load)
50 Ring Rows
30/25 Cal Row
40 Wallball
25/20 Cal Row
35 Ring Rows
25/20 Cal Row
30 Wallball
20/15 Cal Row
20 Ring Rows
20/15 Cal Row
Reduce Pull-up reps as needed.
ROW SUBS
Bike Erg Same as row
Ski Erg: 25/20-20/15-15/10