CrossFit Inventive – CrossFit
WARM-UP (No Measure)
20 SCORPIONS F/B
LOWER BACK/HIPFLEXOR 0:30 E/S
TWISTED CROSS 0:30 E/S
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ACTIVATION
10 SCAP PULLS
10 SCAP PUSH-UPS
20 BANDED GOOD MORNINGS
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This is a 45 minute running clock (same as last Wednesday). Athletes have 15 minutes for each piece. If they finish P1 & 2 early they can move onto Part 3 but must look at their starting time. (Part 3 is for time).
Weighted Pull-ups (Athletes can stay at one weight or build over 5 working sets.)
For Total Load
5 Sets 2 Reps
Bench Press (For Total Load
5 Sets 2 Reps
Athletes can Build or stay at one weight for their working sets. )
400m Double Kettlebell Farmers Carry @32/24kg (Time)
Complete 1 x 400m Double Kettlebell Farmers Carry.
*Complete 10 Strict Push-ups every time you put it down.
(Cap 15:00)
SUBS
KB-CARRY
– Reduce Load
– SUB Dumbbells
PUSH-UPS
– 8 KB Row’s E/S on the spot
– 20 Air Squats on the spot
