CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 1 minute each side

Spiderman Lunge Hold 30 seconds each side

Twisted Cross 30 seconds each side

Puppy Dog pose 30 seconds

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Activation:

30 Red banded pull-aparts

10 Red banded pass throughs

10 HRPU

10 Scap Pulls

5 Kipping Swings

5 kipping knee raises

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Metcon (No Measure)

Primer For Today’s WOD

12 min EMOM: (4 sets)

1-12/8 Cal Machine

2- 3 C2B + 4 T2B + 5 Pull-ups

3- 20-30 Sec Hollow Rock Hold
Min 2, can be done as a complex or break up up section aim to get each piece unbroken.

SUBS for gymnastics

primer are the same as the WOD.

Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Bike Erg

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Bike Erg

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/12 Calorie Bike Erg

15 Burpees

15 Pull-ups
All Machines equal cals to Maintain Rep Scheme.

Assault bike last resort in this WOD. Bike, Row, then Ski being 3rd option.

CHEST TO BAR PULL-UPS

Reduce Reps

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Chin Over Bar Pull-ups

Ring Rows

PULL-UPS

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

Here are a few thoughts on how to approach each set of the gymnastics movements:

Set of 27: 27 / 15-12 / 9-9-9 / 8-7-6-6 / 7-5-5-5-5

Set of 21: 21 / 12-9 / 7-7-7 / 6-5-5-5 / 5-4-4-4-4

Set of 15: 15 / 8-7 / 5-5-5 / 4-4-4-3 / 3-3-3-3-3