CrossFit Inventive – CrossFit
Warm-up
Frog 2:00
Couch 1:00
Ankle Mobility 0:30 e/s
Samson + Tricep 0:30 e/s
Front Rack 0:30
Wrist 0:30
———
4 Laps Crab Walks
10 Scap Pulls
5 Kipping Swing
5 Strict Pull-ups
———
Barbell:
10 Wrist Rotations
5 Front Squats
3 Hang Squat Cleans
3 Squat Cleans
——–
Front Squat (4 Sets 4 Reps)
Build up and complete 4 sets 4 reps at the same weight. Using last weeks 5 x 3 as a weight guide.
Metcon (Time)
3 Rounds:
20/15 Calorie Row
5 Squat Cleans 70/45kg
15 Toes To Bar
Directly Into….
2 Rounds:
25/20 Calorie Row
5 Hang Squat Cleans 70/45kg
12 C2B Pull-ups
Directly Into….
1 Round:
30/25 Calorie Row
5 Squat Clean + Hang Squat Cleans. @70/45kg
10 Bar Muscle-ups
SUBS
ROW calories
– Bike erg, same
– Ski erg:
15/10
20/15
25/20
BARBELL
– Reduce Loading
TOES TO BAR
– K2E
– Knee Raises
– V-ups
– 2 x abmat sit-ups
CHEST TO BAR
– Next Best Pull-up
– Butterfly Pull-ups
– Kipping Pull-ups
– Banded
– Strict Ring Rows
BAR MUSCLE-UP
– Next Best Pull-ups
– Banded
– Jumping Box MUP
