CrossFit Inventive – CrossFit
Warm-up
Foam Roll:
Lats 1:00 e.s
4:00 of Your Choice.
—
Mobility
Banded Lower
BandedUpper
—
ACTIVATION
20 Banded Tricep Ext
20 Banded Lat Pull Downs
10 Scap Pulls
5 Ring Dip Negatives Or
Tempo HRPU Down Slow/Up Fast
—
BARBELL
5 Front Squats
5 Push Press
5 Squat Cleans
5 Thrusters
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Weighted Pull-ups (1×4)
Build To a Heavy Set of 4 Reps.
If you can’t add weight complete 5 sets of 4 Reps @Body weight or banded.
Metcon (Time)
For Time:
9-7-5
Bar Muscle-ups
Squat Cleans 70/47.5kg
9-7-6
Thrusters 60/40kg
Strict Ring Dips
[Cap 20:00]
SUBS
BARBELL
– Reduce Loading
– Sub Dumbbells
BMUPS
– Reduce Reps
– Jumping Box MUP
– Chest To Bar Pull-ups
– Next Best Pull-up
– Ring Rows x 2
RING DIPS
– Reduce reps
– Stationary dips
– Box Dips x 2
– Push-ups x 2
– Box Dips x 2
– Banded Tricep Ext x 2
