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
