CrossFit Inventive – CrossFit
Warm-up
MOBILITY
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BANDED UPPER BODY
BANDED LOWER BODY
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ACTIVATION
20 SCORPIONS F/B
20 BANDED GOOD MORNINGS
10 SCAP PULLS
5 KIPPING SWINGS
20 Red Banded Lat Pull-Downs
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BARBELL:
10 Deadlifts
Deadlift (5 Sets 2 Reps For Total Load)
Athletes can build or use the same weight across the 5 working sets.
Rest as needed between sets.
Metcon (AMRAP – Reps)
3x 3min AMRAPS:
50 Abmat Sit-ups
Max Bar Muscle-ups
Rest 3 Minutes Between AMRAP’s
*Score will be total Bar Muscle-ups over the 3 sets.
RX+ Option:
50 GHD Sit-ups
Max Bar Muscle-ups
SUBS
GHDSU
– Abmat Sit-ups
– Reduce Reps
BAR MUSCLE-UPS
– Banded
– Box Jumping Bar Muscle-ups
– Chest To Bar Pull-ups
– Regular Pull-ups
– Hard Ring Rows
– Ring Dips/Next Best Dip
– Bandede Lat Pull Downs