CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Red Banded Pull aparts x 20
Red banded Pass Throughs x 10
Red banded Press x 10 E/s
—–
1 Lap Inchworm 1 Push up
1 Lap Spiderman Lunge with Rotation
1:00 Glute e/s
—–
2 Rounds For Quality:
15/12 Cals
10 Banded Good Mornings
10 Scap Pulls
5 Kipping Swings
———
Empty Barbell:
10 Wrist Roataitons
3 Push Jerk
3 Power Cleans
3 C&J’s
Establish Weight
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3 Mins Practice on today’s Gymnastics movements
Metcon (3 Rounds for reps)
AMRAP 5:
3 ROUNDS
15 Pull-ups
9 Push Jerks 40/30kg
Time Remaining: Max Cal Row
Rest 5 Minutes
AMRAP 5:
2 ROUNDS
12 Chest To Bar Pull-ups
9 Power Cleans 60/40kg
Time Remaining: Max Cal Row
Rest 5 Minutes
AMRAP 5:
1 ROUND:
9 Bar Muscle-ups
9 Clean & Jerks 70/47.5kg
Time Remaining: Max Cal Row
SUBS
PULL_UPS
– Banded Pull-ups
– 8 Strict pull-ups
– Jumping Pull-ups
– Ring Rows
CHEST TO BAR
– Banded C2B
– Regular PU’s
– Jumping Pull-ups
– Ring Rows
BAR MUSCLE-UPS
– Banded Bar Muscle-ups
– Burpee Chest to bar
– Burpee Pull ups
– Banded C2B
BARBELL
– Reduce Loads as needed.
ROW CALS
– Max Cals on any other machine.
