CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Lower Back/Hipflexor 30s e.s
Pigeon 30 s e.s
Calf 20s e.s
30 calf Pumps
—
ACTIVATION
– 4 Laps each side Bottoms Up KB Overhead Stability Carry.
[if you can’t hold overhead, hold out front]
– 30s Skipping
—
Metcon (No Measure)
Accessories
For Quality.
3 Sets:
20 x Scap Pulls
20 Strict Tempo Push-ups @21X0
10 Strict Wide Grip Pull-ups
10 Strict Ring Dips
—
SUBS
20 SCAP PULLS
– Reduce Reps
– Scap Push-ups
20 TEMPO PUSH-UPS
– Reduce Reps
– Tempo From Knees
– No Tempo
– HRPU
10 WIDE GRIP PULL-UPS
– Reduce Reps
– Banded
10 RING DIPS
– Reduce Reps
– banded
– Stationary Dips
– Banded Tricep Extensions
—
Metcon (Calories)
EMOM 20:
Min 1- 25 Wallbals @9/6kg
Min 2 – 50 Double-unders
Min 3 – 25 Kettlebell Swings
Min 4 – 30 sec Hard Bike Erg (Goal: 15/10 Cals)
This one will be tough to maintain. Cap yourself with 10s remaining if you can’t complete the workload or reduce reps as needed
* Score Total cals over the 5 sets.
SUBS
WALLBALL
– Reduce Reps
– Reduce Load
– Air Squats
50 DUBZ
– 30s Practice
– 75 Singles
– 30s Machine
25 KBS
– Reduce Reps
– Reduce Load
– Russian KBS
– KB-SDHP
