CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Banded Lower
Wrist 30s Back & Forwards Facing
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20 Banded Pull-aparts
10 Banded Press
25m Suitcase carry e.w
30s HS-Hold/Pike HS-Hold/Active Plank Hold.
10 Scap Pulls
10 Barbell Strict Press
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Strict Press
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
3 Sets 5 Reps
Super Set With:
12 Hand Stan Push-ups.
Rest 2 Minutes Between Sets.
– challenging 5 reps load thats the same for the 3 sets.
– HSPU can be strict or Kipping.
– Sub HSPU:
Pike HSPU
Box HSPU
12 Dumbbell Push press
Chin-ups (AMRAP – Reps)
EMOM 10:
6-10 Reps
Try Sustain the same rep rang throughout. Reduce reps if needed.
– Sub bands if needed.
– Underhand ring rows
Metcon (No Measure)
Accessory WOD
3 Rounds:
25m Out & Back Farmers carry 2 x 32/24kg KB’s
20 GHD Sit-ups
15 e.s Landmine Press @loight load
10 Eccentric RDL’s – 4s Decent.
SUB GHD;s
– 20 weighted sit-ups
– 30 Abmat Sit-ups
Done For Quality not time!