CrossFit Inventive – CrossFit
Warm-up
F oam Roll Lats 1:00 e.s
Puppy Dog Using Roller 1:00
Twisted Cross 30s e.s
Wrist Forward Facing Only
Samson + Tricep 30s e.s
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ACTIVATION
Light Plate
10 x T’s
10 x W
10 x W-Y
—
5 Tempo Push-ups (Down Slow/Up fast)
5 Ring Dip Negatives
10 Scap Pulls
—
Metcon (No Measure)
Level 1:
EMOM 21:
Min 1 – Max Strict Pull-ups
Min 2 – Max Strict Push-ups
Min 3 – Max Strict Ring Dips
Choose consistent numbers for each movement that we can maintain throughout.
E.G
10 Strict Pull-ups
20 Push-ups
8 Ring Dips
—
Level 2:
EMOM 21:
Min 1 – Max Strict Banded Pull-ups
Min 2 – Max Strict Push-ups/From Knees
Min 3 – Max Strict Ring Dips/Stationary Dips/Banded
—
Level 3:
EMOM 21:
Min 1 – Max Ring Rows
Min 2 – Max Strict Push-ups/From Knees
Min 3 – Max Strict Ring Dips/Stationary Dips/Banded/Box Dips
18 Min cap (Time)
Level 1:
For Time:
Buy In: 50/45 Cal Bike Erg
Then..
5 Rounds:
8 Devils Press 2x 22.5/15kgs
16 Toes To Bar
But Out:
50/45 Cal Bike Erg
—
Level 2:
Buy In: 50/45 Cal Bike Erg
Then..
5 Rounds:
8 Devils Press (choose Load)
16 Toes To Bar/Knees as high as possible
But Out:
50/45 Cal Bike Erg
—
Level 3:
Buy In: 50/45 Cal Bike Erg
Then..
5 Rounds:
10 Single Dumbbell Alt Devils Press (choose Load)
20 Abmat Sit-ups
But Out:
50/45 Cal Bike Erg
BIKE CAL SUBS
– 50/45 Cal Row
– 45/40 Cal Ski