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
