CrossFit Inventive – CrossFit

Warm-up

MOBILITY

Upper Body

1. Banded Shoulder Mobility

2. Wrist Stretch Front/back

Lower Body

1. Banded Hamstring Distraction – 1:00/side

2. Spiderman Stretch – 0:30/side

3. Samson Stretch – 0:30/side

ACTIVATION

2 Rounds for Quality

5 Scap Pull-Ups

5 Strict Pull-Ups

20m Overhead Carry/Suitcase Carry E/S

Metcon (No Measure)

Gymnastics Complex:

1 Bar Muscle-up

2 Chest to Bar Pull-ups

3 Toes To Bar

Go Every 90 sec x 5 Sets.
The aim is to hold onto the pull-up bar for the entire complex.

If you can do the movements but can’t hold on for the full complex, break as little as possible.

Modifications/Variations

2 Chest to Bar

3 Kipping/Butterfly

3 Toes To Bar

2 banded strict

3 banded Kipping

3 Toes To Bar

You may also work on Banded Bar Muscle-ups

C2B

*Talk to coach about a variation the suites your ability

Metcon (AMRAP – Rounds and Reps)

“DelighT”

AMRAP 15:

12 Box Jump Overs

12 Deadlifts

9 Bar-Facing Burpees

9 Hang Power Cleans

6 Bar Muscle-Ups

6 Push Jerks

Barbell – 70 / 47.5 kg

Box – 24″/20″
Modifications

BOX JUMP OVERS

– Reduce Height

– Box Step-Overs

BAR-FACING BURPEES

– Step over Bar

BARBELL MOVEMENTS

– Dual Dumbbells

6 BAR MUSCLE-UPS

– 12 Chest To Bar Pull-Ups

– 12 Banded Pull-Ups

– 12 Alternating Dumbbell Plank Rows