CrossFit Inventive – CrossFit
Warm-up
22.1 Warm up
Roll Lower Back 2:00
Lats 1:00 E/S
Couch 1:00 e/s
Lower Back 1:00 e/s
Calf Stretch 0:30 e/s
30 Calf Pumps
Banded Shoulder Mobility
——–
ACTIVATION
20 Banded Good Mornings
20 Banded Pull aparts
10 Pass Throughs
10 Press e/s
—–
Warm up to Snatches, Box Jump Overs & WallWalks
Back Squat (Record 3 x 1 @80%)
All percentages based off Most current 1RM.
3 x 4 @70%
3 x 2 @75%
3 x 1 @80%
Rest As Needed Between Sets.
Always Scale Percentages back if they are to heavy today!
Metcon (No Measure)
EMOM 18:
MIN 1 – 5 BURPEE PULL-UPS
MIN 2 – 12/8 CAL BIKE ERG SPRINT
MIN 3 – 35 DOUBLE-UNDERS
No Measure on this one. Aim to be efficient and consistent with each movement.
SUBS
BURPEE PULL-UPS
– Burpee To Target/ 3 Strict Pull ups + 3 Burpees
CALORIES BIKE ERG
– Same cal on Rower & Ski erg
– Assalt Bike 10/6 Calories
35 DOUBLE – UNDERS
– 50 Singles
– No more than 30 seconds of skipping practice.