CrossFit Inventive – CrossFit
Warm-up
Lower Back/hipflexor 0:30 e/s
Glute 0:30 e/s
Squat Hold (Knees out) 0:30
Front rack 0:30
Puppy Dog 0:30
Wrist 0:30 F/B
——–
P1:
Barbell:
5 Good Mornings
10 Wrist Rotations
5 Deadlifts
5 Front Squats
3 Push Press
3 Push Jerks
P2:
5 Scap-Pulls
5 Kipping Swings
3 Strict Pull-ups/5 Ring Rows
2:00 Min to work on Chest To bar/bar Muscle-ups Or variations.
(Swap)
Metcon (Time)
For Time….
3 Rounds:
30 Deadlifts 90/65kg
30 Pull-ups
Directly Into…
3 Rounds:
25 Front Squats 70/50kg
25 Chest To Bar Pull-ups
Directly Into..
3 Rounds:
18 Shoulder To Overhead 40/30kg
9 Bar Muscle-ups
*Share workload throughout the entire workout as evenly as possible.
SUBS
BARBELL MOVEMENTS:
– Reduce Load
– Sub Dumbbells
PULL-UPS
– Reduce Reps
– Use bands
– Ring Rows
– Dual DB Bent Over Rows
CHEST TO BAR PULL-UPS
– Reduce Reps
– Use bands
– Strict Pull-ups
– Chest Over bar Pull-ups
– Ring Rows
– Dual DB Bent Over Rows
BAR MUSCLE-UPS
– Reduce Reps
– Banded
– Burpee Chest To Bar
– Burpee Pull-ups