CrossFit Inventive – CrossFit

Warm-up

Lower Back/Hipflexor 1;00 e/s

Glute 0:30 e/s

Spiderman 0:30 e/s

Front Rack 0:30

Twisted Cross 0:30 e/s

Writ 0:30

5 Wrist Rotations e/s

———–

P1.

10 Barbell Wrist Rotations

5 Front Squats

5 Push Press

5 Thrusters

P2.

10 Scap Pulls

5 Kipping Swings

5 Kipping Knee Raises

3 Strict Pull-ups/Ring Rows

5 Frog Hops

(Swap)

Metcon (Time)

“FRANS”

For Time:

BUY IN….

50 Toes To Bar

Set 1.

15-12-9

Thrusters 42.5/30kg

Pull-ups

Rest 2:00

Set 2.

12-9-6

Thrusters 52.5/35kg

Pull-ups

Rest 2:00

Set 3.

9-6-3

Thrusters 60/40kg

Pull-ups

100 Burpees (5 for 5)
– Share workload evenly on the Toes to Bar.

– Which ever partner leads each set, stays the leader.

– You may change leader the following set.

– Partner 1 (Leader) completes 15 Thrusters, once partner 1 completes 15 thrusters, they can keep moving onto the Pull-ups. Partner 2 can Start Thrusters as soon as the barbell is free.

– 2:00 Rest Doesn’t start until P2 completes the final pull-ups in each set.

– Burpees done in lots of 5 until complete.

SUBS

TOES TO BAR

– Knees To Elbow

– Kipping Knee Raises

– V-ups

– Abmat Sit-ups

THRUSTERS

– Set weights for each set that suite your ability.

– Front Squat if you can’t go overhead.

PULL-UPS

– Banded

– Ring Rows

– Barbell Rows

– Dual DB Rows

– Strict Push-ups

BURPEES

– Frog Hops