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
