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
