CrossFit Inventive – CrossFit
Warm-up
Green banded Shoulder Mobility
30 Sec Glute stretch 30 sec E/S
30 sec calf stretch E/S
30 Calf Pumps
—–
Activation:
30 red banded pull aparts
10 HRPU
10 scap pulls
10 Kiiping swings
5 kipping knee raises
40 double-unders/60 singles
Metcon (4 Rounds for reps)
Barbell Bench Press
4 Supersets:
5 Barbell Bench Press @AHAP
Straight Into:
30 Sec max Double-unders
Followed by 1:30 rest.
Record Double-unders each set.
•Build up and establich your Bench Press weight.
*Same weight for all 4 sets of the bench press.
*Record Bench press weight in comment box.
*Recording max double-unders each round.
SUBS
Heavy Double Dumbbell Bench Press.
Max single-unders
30 sec Double under practice.
Metcon (AMRAP – Reps)
Gymnastic Capacity
[AMRAP 1:30]:
12 Burpee Box Jump Overs (24″/20″)
Max Toes to Bar
Rest 1 Minute
[AMRAP 1:30]:
9 Burpee Box Jump Overs (24″/20″)
Max Toes to Bar
Rest 1 Minute
[AMRAP 1:30]:
6 Burpee Box Jump Overs (24″/20″)
Max Toes to Bar
Rest 2 Minutes
[AMRAP 1:30]:
12 Burpee Box Jump Overs (24″/20″)
Max Bar Muscle-ups
Rest 1 Minute
[AMRAP 1:30]:
9 Burpee Box Jump Overs (24″”/20″”)
Max Bar Muscle-ups
Rest 1 Minute
[AMRAP 1:30]:
6 Burpee Box Jump Overs (24″/20″)
Max Bar Muscle-ups
* Score is total reps
SUBS
Toes 2 Bar
Knees to elbos
kipping knee raises
V-ups
Hollow Rocks
Bar MUSCLE-UPS
Practice For Time Remaining
Jumping Box Bar Muscle-ups
Banded Bar Muscle-ups
