CrossFit Inventive – CrossFit
Warm-up
2:00 Mins Machine
1 Lap Inchworm
1 Lap Spiderman Lunge
20 Scorpions F/B
Lower Back Hipflexor 0:30 e/s
Wrist 0:30 Fingers Back/Forward
——-
Overhead Opener 1:00
Dumbbell Single Leg RDL x 20
12 Dumbbell Alt Hang Power Clean
10 Scap Pulls
10 Kipping Swings
HS-Hold 0:30
——
Bench Press (15 Minutes)
Build To Heavy Single…
Directly Into Two Max Rep Drop Sets.
Deduct enough weight both times so that your drop sets are around the 5-10 rep range.
Metcon (3 Rounds for reps)
AMRAP 5:
20 /15 Calorie Row
20 Hang Power Cleans 50/35kg
Max Handstand Push-ups In Remaining Time
Rest 3 Minutes
AMRAP 5:
20/15 Calorie Row
20 Hang Power Cleans 50/35kg
Max Toes To Bar In Remaining Time
Rest 3 Minutes
AMRAP 5:
20/15 Calorie Row
20 Hang Power Cleans 50/35kg
Max Bar Muscle-up In Remaining Time
* Score will be Total Gymnastics Reps Each Set.
SUBS
20/15 CAL ROW
– 20/15 Cal Bike
– 17/12 Cal Ski
HANG POWER CLEAN
– Reduce Load
– Sub Dumbbells
HANDSTAND PUSH-UPS
– Use Raises
– Pike HSPU
– Regular Push-ups
– Dumbbell Push Press.
TOES TO BAR
– Knees To Elbows
– Kipping Knee Raises
– Strict Knee Raises
– V-ups
– Abmat Sit-ups
BAR MUSCLE-UP
– Banded
– Box Jumping Muscle-up.
– Chest To Bar
– Kipping Pull-ups
– Strict
– Banded Strict.
– Ring Rows
