CrossFit Inventive – CrossFit
Warm-up
Banded Lower
Twisted Cross 30s e.s
3 Way Puppy Dog 30s each
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ACTIVATION
Rotator-cuff Sequence:
10 Scap Push-ups
20 Prone Plate Lift Off (Palms up and arms just off the side of your body)
20 Prone “T” Plate Lift Offs
10 Prone “Y” Plate Presses
10 Scap Pulls
5 Ring Dip Negatives
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30 Banded Good Mornings
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Ring Dips
4 x 10
90s-2 Minutes Rest Between Sets
Subs
– Use Bands
– Stationary Dip Bars
– 15-20 Box Dips
– 20 Banded Tricep Extensions
Weighted Pull-ups
5 x 10
Weighted Strict Pull-ups
– 90s-2 mins rest between sets.
– Write Load in Comment Box.
Farmers Carries
4 x 100m
– Building to a heavy carry over the 4 set.
– Stay at one weight if you wish.
Rest 2 Minutes Between Sets.
– You may Only put it down “once” at the 50m mark to turn around!
– Score: Heaviest 100m Carry
