CrossFit Inventive – CrossFit
Warm-up
5 Minutes Foam Rolling
—
Banded Shoulder Mobility
Spiderman Lunge Hold 0:30 e/d
Glute 0:30 e/s
Wrist Fingers Forward
—-
ACTIVATION
1 lap Bear Crawl
10 Hand Release Push-ups
1 WallWalk
1 Rope Climb/3 laying To Standing
—-
Bench Press (5 Sets 3 Reps)
Build up and Complete 5 Sets 3 Reps @80% of your 1RM.
80% is an estimate. Go lighter if need be.
Go off feel if you have no 1RM bench Press.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
1 Wall Walk
1 Rope Climb
2 Wall Walks
1 Rope Climb
3 Wall Walks
1 Rope Climb
—
Increase Wall Walks up by 1 rep each round.
*Score Rounds + Reps.
SUBS
ROPE CLIMBS
– Climb as high as confidence allows
– 3 Laying To Standing.
– 3 Goes at Wrapping Feet
WALL WALKS
– As Close to The wall as possible
– Go up by 2
inchworms 1 Push-up each round.
Optional Accessories (No Measure)
For Quality:
5 x 5 Strict Ring Dips
Rest as needed between sets.
SUBS: Banded Ring Dips, Stationary Dips, Close Grip Pus-ups.
