CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Upper
Active Spiderman + 5 Rotations
Lower Back/Hipflexor 30s e.s
Calf 30s e.s
30 Calf Pumps
—
Activation
10 Banded Pull-aparts
10 Banded Pass Throughs
10 Banded OHS
6 x 10m Shuttle Runs
6 HRPUs 3s Down/Fast Up
10 Scap Pulls
—
Dumbbell Flat Bench Press
(16 Minute Cap)
L1
Dual Dumbbell Flat Bench Press @22.5/15kgs
10-9-8-7-6-5-4-3-2-1
* 1 Rope Climb Between Each Set.
– Rest as needed to get each set unbroken.
—
L2
Dual Dumbbell Flat Bench Press @15/10kgs
10-9-8-7-6-5-4-3-2-1
* 1 Rope Climb Between Each Set/3 laying To Standing Climbs
– Rest as needed to get each set unbroken.
—
L3
Dual Dumbbell Flat Bench Press (Choose Own Load)
10-9-8-7-6-5-4-3-2-1
* 3 Chin-ups Between Each Set.
– Rest as needed to get each set unbroken.
20 Min Cap (Time)
L1
33-27-21-15-9
Toes To Bar
Hang Power Snatches 42.5/30kgs
200m Run Between each Round.
—
L2
33-27-21-15-9
Knees To Elbows
Hang Power Snatches 35/25kgs
200m Run Between each Round.
—
L3
33-27-21-15-9
Toes To Bar
Dumbbell Alt-Hang Power Snatches
200m Run Between each Round.
