CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder Mobility

20 Scorpions F/B

Banded Lower Body

Hamstring 0:30

Adductor 0:30

Lower Back 0:30

Left side/Right Side)

Activation

20 Banded SLDL

10 Scap Pulls

10 Kipping Swings

5 Strict Pull-ups/Ring Rows

10 Wall Squats

10 Frog Hops

Deadlift (15 @65% 10@70% 5@75% Rest 2 mins between sets. )

Working your Grip strength with some higher volume Touch & Go Reps.

Build up to 65% of your 1RM and complete 15 Touch & Go Reps, Next set 10 reps @ 70% and your final set 5 reps @75%

Warm up 10 reps with empty bar

Building sets:

2-3 sets around the 8-10 rep range so we are getting some volume out but not wearing ourselves out for the 15 reps.

Record weight for last set of 5 reps

Metcon (Time)

3 Rounds for Time:

5 Bar Muscle-Ups

10 Bar Facing Burpees

15 Deadlifts 102.5 / 70 kg

20 Wallballs 9 / 6 kg

(20 Min cap)
Modifications

BAR MUSCLE-UPS

– Banded Bar Muscle-Ups

– Chest To Bar Pull-Ups

– Banded Chest To bar

– Chin Over Bar Pull-ups

– Banded Chin Over Bar Pull ups

BAR FACING BURPEES

– Burpee Step Over Bar

– Lateral Bar Burpees

– Regular Burpees

DEADLIFTS

– Reduce Weight

WALLBALLS

– Reduce weight

– Wallball squats

– Single Dumbbell Thrusters

– 30 Air Squats