CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Upper
Lower Back/Hipflexor 30s e.s
Pigeon 30s e.s
Samson + Tricep 30s e.s
Squat Hold 1 min
20s Calf e.s
20 Calf Pumps
—-
Activation
30s Skipping of your choice
20 Banded Face Pull (From Pull-up Bar)
20 Banded Tricep Ext (From Pull-up Bar)
15 Banded Press
10 Kipping Knee Raises
—
Bench Press
15 minutes
Warm-up Sets:
10 Empty Bar
8 – light
8 moderate load
Into
Working Sets: Aim to build.
1 x 12
1 x 10
1 x 8
1 x 6
Rest 90s-2 minutes between sets
20 min cap (Time)
L1
For Time:
30 Alt Dumbbell Snatches 22.5/15kg
30 Toes To Bar
90 Double-unders
60 Dumbbell Goblet Squats 22.5/15kgs
90 Double-unders
30 Toes To Bar
30 Alt Dumbbell Snatches 22.5/15kgs
—
L2
For Time:
30 Alt Dumbbell Snatches 15/10kg
30 Knees as high as possible/GHD Sit-ups
90 Double-unders/150 Singles
60 Dumbbell Goblet Squats 15/10kgs
90 Double-unders/150 Singles
30 Knees as high as possible/GHD Sit-ups
30 Alt Dumbbell Snatches 15/10kgs
—
L3
For Time:
30 Alt Dumbbell Snatches
50 Abmat Sit-ups
150 Singles
60 Air Squats
150 Singles
50 Abmat Sit-ups
30 Alt Dumbbell Snatches
[Choose own DB Load]
