CrossFit Inventive – CrossFit
Warm-up
– 0:30 Banded Tricep
– 0:30 e/s Banded Lat
– 0:30 e/s Banded Pec
– 0:30 e/s Banded Lower
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ACTIVATION
20 Scorpions (F)
30 Banded Face Pulls
20 Banded Tricep Ext
0:30 L-Ring Hold
1/Rope Climb/3 Laying To Standing Rope Climbs
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Ring Dips (5 x 5 )(rest as needed)
Supper Setting with Barbell Bent Over Rows.
Move from the dips, straight into 8 Barbell Row’s
SUBS
– Use Bands
– Stationary Dips
– Box Dips
– 15 Banded Tricep Extensions
Bent Over Row (5 x 8)
Rest 90s-2 minutes After Row’s
Metcon (Time)
2 Rounds For Time:
50 Single Arm DB OH Lunges (5’s)
3 Rope Climbs
50 DB Hang Clean & Jerks
3 Rope Climbs.
RX Dumbbell 1 x 22.5/15kg
SUBS
DB OH LUNGES
– Reduce Reps
– Reduce Load
– Hold DB at Shoulder or Goblet
DB HANG CLEAN & JERK
– Reduce Reps
– Reduce Load
– Hang Clean Only
– Jerk Only
Hold.
ROPE CLIMBS
– As High as possible.
– 3 attempts at wrapping.
– 3 Laying to standing = 1 Reps
– 5 Ring Rows = 1 Rep
– Accumulate 1:00 Hanging Knee Raise each set of 3.