CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Banded Lower
Banded Ankle Mobility
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4 Laps Halo Crab Walks
10 Halo Air Squats
10 Scap Pulls
5 Kipping Knee Raises
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From The Rig:
10 Wrist Rotations
5 Front Squats
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Front Squat (Go Every 2:30 x 5 Sets:
Set 1: 5 Reps
Set 2: 3 Reps
Set 3: 1 Reps
Set 4: 5 Reps
Set 5: 3 Reps
Set 6: 1 Rep
)
Squat Waves.
Start Set 1@75% of your 1RM
Sets 2 & 3, adding no more then 2.5-5kg each set.
Repeat Set 4 at Set 2 weight, adding 2.5kg-5kg each set again for set 5, Set 6 will be the heaviest set.
Do Not go over board as we will build each week.
Start lighter if need be or repeat some loads if you need.
Record start weight in comment box for the following week and last Single Rep (heaviest) as score.
“Seventh Wonder” (Time)
7 Rounds For Time:
7 Double Dumbbell Front Squats
7 Chest To Bar Pull-ups
7 Double Dumbbell Push Press
7 Toes To Bar
Dumbbell RX= 2 x 22.5/15kg’s
Cap 20:00
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SUBS
DUMBBELLS
– Reduce Load
– Single DB’s
CHEST TO BAR
– Reduce Reps
– Next best pull-ups
– Banded Chest To Bar
– Ring Row’s
TOES TO BAR
– Reduce Reps
– Knees To Elbows
– Toes as high as possible
– GHD Sit-ups
– 7 Weighted Abmat Sit-ups
– 7 Sit-ups