CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder
Banded Lower Body
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ACTIVATION
– 10 Hollow Rock
– 10 Scap Pulls (Rings/Bars)
– 10 Kipping Swings (Rings/Bars)
– 10 Reverse Lunges
– 10 Push-ups
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Set-up for Muscle-ups
Metcon (AMRAP – Reps)
Muscle-up Conditioning
On The Minute x 12
Minute 1: 15 Bar Facing Burpees
Minute 2:”X” Ring Muscle-ups
RX+ = Ring Muscle-ups + Correct BFB
RX= Bar Muscle-ups + Correct BFB
Scaled = all other Sub options
– Burpees Should be completed within 50s. Reduce reps if needed.
– Complete as many Muscle-ups as you’d like each round with as many breaks as you’d like.
You can do 1 big set, a few small sets or quick singles depending on your capacity.
* Score Total Muscle-ups
SUBS
BAR FACING BURPEES
– Reduce Reps
– Lateral Bar Burpees
– Step Over Bar
– Regular Burpees
RING MUSCLE-UP
– Banded Seated Ring Muscle-ups
– Jumping Ring Muscle-up (From Box)
– Bar Muscle-ups
– Banded Bar Muscle-ups
– Chest To Bar
– Ring Dips
– Stationary Dips
Metcon (Time)
5 Rounds For Time:
30/25 Cal Row
5 Dumbbell Box Step Overs
30 Abmat Sit-ups
5 Dumbbell Box Step Overs
Dumbbells: 2 x 22.5/15kg’s
Box: 24/20 inch
Cap 17:00 Mins
30/25 CAL ROW
– 30/25 Cal Bike erg
– 21/18 Cal Ski Erg
– 400m Run
DUMBBELL BOX STEP OVERS
– Reduce Loading/Box Height
– Single Dumbbell
– Dumbbell Reverse Lunges
