CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Spiderman + Hamstring 0:30
Glute 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
——
ACTIVATION
20 Banded Pull-aparts
10 Scap Push-ups
10 HRPU’s
10 Abmat Sit-ups
40 Double-unders/60 Singles
Bench Press (12-10-8-6)
Build up and complete 12-10-8-6 as your working sets. Rest as needed between working sets.
Build up with warm-up sets of around the 6 rep mark until you are ready to start you set of 12 reps.
Record your 6 rep weight.
Metcon (Time)
“Angry Annie”
50-40-30-20-10:
Double-unders
15m Double Dumbbell Farmers carry
Abmat Sit-ups
15m Double Dumbbell Farmers carry
Calorie Row
15m Double Dumbbell Farmers carry
* Dumbbells: 22.5/15kg’s
* Womens Calories:
45/35/25/15/7
(Cap 25:00)
SUBS
DOUBLE-UNDERS
– Reduce Reps
– 75-60-45-30-15 Singles
– 50s-40s-30s-20s-10s Machine Efforts.
ABMAT SIT-UPS
– Reduce Reps if needed.
DOUBLE DUMBBELL FARMERS CARRY
– Sub Kettlebells
– Reduce Load
– Reduce Distance
CALORIE ROW
– Bike Erg Same Cals
– Ski Erg:
(35/25/-28/20-21/15-14/10-7/5)
