CrossFit Inventive – CrossFit
Warm-up
20 scorpions front/back
30 sec Lower back/hipflexor
30 sec twisted cross
30 sec Puppy Dog Pose
Activation
20 Red banded Pull aparts
10 Scap Pulls Bar or Rings
10 Red banded pass throughs
10 Kipping Swings Bar or Rings
20 Banded Stiff Legged deadlifts
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Today we need to establish our positions and have all equipment loaded and ready to go before the workout.
If you are using rings, park your equipment where you are performing muscle ups etc.
Build up to todays Deadlift weight safely.
Metcon (Time)
“30 Minute Running Clock”
For Time:
0:00-15:00:
30/20 Ring Muscle-ups
*Starting on The 0:00, and every 3:00 thereafter:
300/250m Row
4 lateral Bar Burpees
15 Min Cap
Rest 15:00-20:00 (extra rest if finished under cap)
SUBS
Ring MUP’s
30/20 Bar MUPS
50/35 C2B Pull-ups
60/40 Chin Over bar Pull-ups
ROW M
250/200m Ski erg
600/500m Bike erg
Metcon (AMRAP – Rounds and Reps)
GO ON THE 20:00:
10 MIN AMRAP:
5 Deadlifts 140/90kg
15/10 Cal Machine
20 HRPU’s
SUBS
Scale Deadlift weight as needed
Same Cals on all machines
