CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 90 sec
Couch Stretch 60 E/S
20 scorpions front
30 sec Lower back/hipflexor E/S
30 sec Wrist forearm stretch front/back
Acitvation:
30 Red banded Pull aparts
10 Pass throughs
10 OHS
10 Scap Pulls
10 Kipping swings
60 Sec static squat hold ( chest high, flat back, pressing knees out over toes)
—————
Front Squat (On The 1:30 x 7 Sets. )
Set 1 (On the 0:00) 3 reps @75%
Set 2 (On The 1:30) 1 Rep @80%
Set 3 (On The 3:00) 3 Reps @75%
Set 4 (On The 4:30) 1 Rep @85%
Set 5 (On The 6:00) 3 Reps @75%
Set 6 (On The 7:30) 1 Reps @85%
Get ready to drop weight and hit high reps:
Set 7 (On the 9:00) 12 reps @60%
*Record 12 rep weight.
“Complex Fran” (Time)
For Time:
6 Bar Muscle-ups
9 Chest To Bar Pull-ups
12 Pull-ups
21 Thrusters @50/37.5kg
6 Bar Muscle-ups
9 Chest To Bar Pull-ups
12 Pull-ups
15 Thrusters @50/37.5kg
6 Bar Muscle-ups
9 Chest To Bar Pull-ups
12 Pull-ups
9 Thrusters @50/37.5kg
-20 min cap-
