CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 2 mins
Couch stretch 60 sec E/S
30 sec Banded ankle mobility
30 Sec Wrist stretch
30 Sec Twisted Cross Stretch E/S
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2 Rounds
20 Sec L Hang (pull-up bar)
5 Assisted Pistols each side (rings/upright)
Boys 15 burpees each round
ladies 5 burpees each round
(Pay toilet electricity bill)
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Barbell
10 wrist rotations
5 Front Squats
5 power cleans
5 Squat cleans
Clean (15 minutes to Establish 1RM )
Build to heavy, but “Safe” 1 RM (rep max)
To pull under the heavier weight, you should aim to squat clean.
Metcon (No Measure)
15 Minutes of Practice:
2 Rope Climb
20 Alternating Pistols
100m Deadball Carry @stomach
Aim for 3 rounds.
SUBS
ROPE CLIMB
Reduce Height
Climb as High as Possible
3 Laying to standing climbs
1 Rope Climb
10 Strict Pull-up bars
PISTOLS
Reduce Reps
1 Minute of Practice
Single Leg Squats to Box or Bench
Lateral Box Step-ups Video
DEADBALL CARRY
Double Kettlebell or Dumbbell Front Rack Walk
Farmers Carry
200 METER RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault
