CrossFit Inventive – CrossFit

Warm-up

10 x 10m Shuttle Runs

2 laps High Knees

2 laps Butt Flicks

2 laps Side Skips

10 Leg Swings F/L

2 Mins Frog Stretch

30 sec Couch e/s

30 Sec Wrist Stretch F/B

20 Scorpions F/B

20 Halo Glute Bridges

10 Scap Pulls

5 Kipping swings

5 Strict Pull ups/Ring Rows

——-

3 Reps Of Tempo Front Squats

Front Squat (3 x Tempo On The 2:00 x 5 )

TEMPO:

1 – 3 sec Down

2 – 3 sec Hold

3 – Up Normal

4 – 1 Sec Rest at Top

Start Set 1 @60% of your 1RM and work up to a moderate set of 3.

Metcon (Time)

5 Rounds For Time:

15 Chest To Bar Pull-ups

15/12 Cal Bike erg/Row

9 Thrusters 50/35kg
Modifications

CHEST TO BAR PULL-UPS

– Banded Chest To Bar Pull-Ups

– Chin Over Bar Pull-Ups

– 7 Strict Pull-Ups (Chest To Bar or Chin Over Bar)

– Ring Rows

12/9 CALORIE BIKE

– 12/9 Cal Ski/AD

– 15/12 Cal Bike Erg

– 15/12 Cal Row

– 200m Run

THRUSTERS

– Reduce Weight

– Double Dumbbell

– Single Dumbbell