CrossFit Inventive – CrossFit
Warm-up
BANDED LOWER BODY
BANDED UPPER BODY
——-
ACTIVATION
30 BANDED PULL-APARTS
10 SCAP PULLS
5 KIPPING SWINGS
3 STRICT PULL-UPS
20 BANDED GOOD MORNINGS
—
MODERATE DUMBBELLS:
5 DEADLIFTS
5 HANG POWER CLEANS
5 PUSH JERKS
Deadlift (15 MINUTES:)
Build To A Heavy safe Single
Then……
1 Set of Max Reps – 20% of Single.
Record Heavy Single & Drop set reps and weight in comment box.
Metcon (Time)
For Time:
30 Chest To Bar Pull-ups
3 Rounds of Dumbbell “DT”
20 Chest To Bar Pull-ups
2 Rounds of Dumbbell “DT”
10 Chest To Bar Pull-ups
1 Round of Dumbbell “DT”
(Cap 20:00)
Dumbbell 22.5/15kg’s
1 Round of Dumbbell “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
SUBS
CHEST TO BAR
– Reduce Reps
– Pull-ups
– Banded
– Ring Rows
DUMBBELL”DT”
– Reduce Loading
– Rduce Reps 9/6/3 RX
