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
