CrossFit Inventive – CrossFit
Warm-up
– Banded Upper Mobility
– Couch 1:00 E/S
– Glute 1:00 E/S
– Wrist 0:30 E/S
– Squat Hold 1:00
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ACTIVATION
30 BANDED PULL-APARTS
30 GLUTE BRIDGES
10 SCAP PULLS
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1 ROUND EACH OF BEAR WITH EMPTY BAR
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Metcon (Time)
“Always Remember” “9-11”
(Teams of 2)
Buy-In: 2001m Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes 60/40kg
Buy-Out: 2977m Row
(Cap 45 Minutes)
1 Bear Complex:
1 Power Clean
1 Front Squat
1 Shoulders To Overheed
1 Back Squat
1 Shoulders To Overhead
Back To Floor.
1 Team member must complete the whole complex, ideally unbroken.
ROW
– Same Meters on Any Machine to Keep Rep Scheme.
ROPE CLIMBS
– 3 STRICT PULL-UPS +3 STRICT PUSH-UPS = 1 ROPE CLIMB
– 7 RING ROWS = 1 ROPE CLIMB
– REDUCE HEIGHT
BEAR COMPLEX
– Reduce Load
– Sub Dumbbells
– Take Overhead out if you overhead issues