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
