CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder Mobility

Wrist 30 e/s

20 scorpions F/B

Lower Back/Hipflexor 30 e/s

Glute 30 e/s

Calf 30 e/s

30 Calf Pumps

Activation

20 Alt shoulder taps

20 sec plank

5 Scap pulls

5 Kipping swings

5 strict pull-ups /Ring Rows

Metcon (AMRAP – Reps)

Gymnastics Stamina

3 Sets:

1:00 Max Strict Pull-Ups

Rest :30s

:30s Max Kipping Pull-Ups

Rest :15s

:15s Max Chest To Bar Pull-Ups

Rest 1:30 Between Sets

Record total reps over the 3 sets.
SUBS

– Use Bands were needed

– working harder on your best movement. Eg Try to get those chest to bar if your not quiet there yet. Keep tight and focus on a big kip.

(Time)

“The Old Block”

For Time:

50 Wallballs 9 / 6 kg

40 Box Jumps (24″/20″)

30 Lateral Barbell Burpees

20 Power Cleans 50/37.5

1,000 Meter Row
Modifications

WALLBALLS

– Reduce weight

– Medball Squats

– Single Dumbbell Thrusters

BOX JUMPS

– Reduce Height

– Box Step-Ups

– Squat Jumps

LATERAL BARBELL BURPEES

– Step Over

– Regular Burpee

POWER CLEANS

– Double Dumbbell

– Single Dumbbell

– Reduce weight

1,000 METER ROW

– 2,000m Bike (Any Bike)

– 750m Ski

– 1,000m Run