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