CrossFit Inventive – CrossFit
Warm-up
BANDED SHOULDER
BANDED LOWER
CALF 0:30 E/S
30 CALF PUMPS
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ACTIVATION
20 BANDED PULL-APARTS
10 BARBELL GOOD MORNINGS
30 DOUBLE-UNDERS/50 SINGLES
10 SCAP PULLS
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5 REP EMPTY BAR DEADLIFT (5 SEC ECCENTRIC)
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Deadlift (5 Sets 5 Reps (5 Sec Eccentric) )
5 Sets 5 Reps 5 sec Eccentric on each Rep. Same weight for all 5 sets.
Working around 60% of 1RM.
Metcon (Time)
5 Rounds For Time:
20 Sumo Deadlift High Pulls @40/25kgs
75 Double-unders
5 Bar Muscle-ups
SUBS
SUMO DEADLIFT HIGH PULL
– Reduce Load
– Sub kettlebell
– Standard Deadlift
75 DOUBLE-UNDERS
– 125 Singles
– 50 Sec on Any machine
5 BAR MUSCLE-UPS
– Reduce Reps
– Banded
– Box Jumping MUP’s
– C2B Pull-ups
– Chin over bar
– Ring Rows