CrossFit Inventive – CrossFit

Warm-up

Shoulder Mobility

Couch Stretch 1:00 e/s

Glute 0:30 e/s

Spiderman Lunge Hold 0:30 e/s

Wrist Stretch 30 F/B

Activation

30 Banded Pull aparts

10 Pass Throughs

10 Press e/s

20 Standing Banded Lat Pulldowns

10 Scap Pulls

5 Kipping Swings

5 Strict Pull ups/Ring Rows

Bench Press (in 15 mins Establish a 5RM Bench Press)

– Building a baseline in which we will build upon throughout this cycle.

– Record your heaviest set of 5 reps

Metcon (Time)

For Time:

27-21-15-9

Chest To Bar Pull-ups

Push Jerk 50/35kg

Calorie Row

(20 min cap)
CHEST TO BAR:

– Banded C2B

– Banded Chin Over Bar

– Chin over bar

– Ring Rows

PUSH JERK

– Reduce weight

– Double Dumbbell

CALORIE ROW

Male & Female all the same Cals today.

– Bike erg same cals

– Ski & Assault bike cals:

(21-15-12-6)