CrossFit Inventive – CrossFit
Warm-up
20 SCORPIONS F/B
30 SEC LOWER ABACK/HIPFLEXOR E/S
30 SEC SPIDERMAN LUNGE HOLD
30 SEC PUPPY DOG POSE
—–
ACTIVATION
20 BANDED SLDL
20 HALO GLUTE BRIDGES
10 SCAP PULLS
10 Kipping Swings
5 Strict Pull-ups/Ring Rows
Deadlift (Tempo, Go 3 TNG Every 90 x 6 Sets)
Tempo: (3230)
UP: 3 seconds
Stand: 2 Seconds
Decent: 3 Seconds
TNG
Work around 65% of your 1RM for all 6 Sets
Metcon (Time)
For Time:
50 Abmat Sit-ups
40/35 Cal Row
40 Wallbal 9/6kg
30/25 Cal Row
30 Strict Push ups
20/15 Cal Row
20 Wallball 9/6kg
10 Cal Row
10 Bar Muscle ups
SUBS
WALLBALL
– Reduce weight
– Wallball Squat
– Double Single DB Thruster
STRICT PUSH_UPS
– From Knees/Kees & Toes
BAR MUSCLE UP
– 10 Chest To Bar + 10 Strict Push-ups
– 10 Kipping + 10 Strict Push ups
– 10 Strict + 10 Strict Push ups
– All variations with a band
CALORIE ROW
– BIKE ERG, same Cals as Row
– SKi & ASSAULT BIKE:
35/30-25/20-15/10-10
