CrossFit Inventive – CrossFit
Warm-up
Foam Roll (6 Minutes of your choice)
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– Banded Pec 1:00 e/s
– Banded Lat 1:00 e/s
– Standing Quad 0:30 e/s
– Calf (On Upright 0:30 e/s)
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ACTIVATION
– 10 Scap Pulls
– 10 Strict Push-ups
– 20 Banded Pull-aparts
– 30 Calf Pumps
– 30 Double-unders/40 Singles
– 40 sec Static Wall Squats
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Bench Press (“Test”)
In 15 Minutes
BUILD TO HEAVY SINGLE.
Warm-up with 10 reps of an empty barbell barbell.
Complete 3-5 reps when building through your first few sets.
Metcon (AMRAP – Reps)
15 Minutes For Total Reps:
5 Minute Max Bike Erg Calories
4 Minute Max Air Squats
3 Minute Max Double-unders
2 Minutes Max Toes To Bar
1 Minute Max Burpee To Target
– Score is a total of all reps completed for each movement.
SUBS
BIKE ERG CALS
– Calories on any machine
AIR SQUATS
– Lunges of your choice
DOUBLE-UNDERS
– Singles
– Double-under practice
TOES TO BAR
– Toes as high as possible
– Kees To Elbows
– V-ups
– Abmat Sit-ups