CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Glute Stretch 1 minute each side
Spiderman Lunge Hold 30 sec each side
Calf Stretch 30 sec each side
30 calf Pumps
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200m Run
Empty Barbell Bear Complex:
1 Power Clean
1 Push Press
1 Back Squat
1 Push Press from back rack
x 3
Into:
10 Scap Pulls
10 Kipping Swings
5 Strict Pull-ups/Ring Rows
5 Toes to bar/Knee raises
Metcon (Time)
For Time:
800m Run
25 Thrusters
25 Chest to Bar Pull-ups
800m Run
25 Overhead Squats
25 Toes to Bar
800m Run
25 Front Squats
25 Pull-ups
Barbell: 40/30kg
PLEASE DO NOT DUMP ANY 5KG PLATES WHILST BEING USED ON THEIR OWN.
SUBS:
RUN:
1000/800M ROW
2000M BIKE ERG
50/35 CAL ASSAULT BIKE
THRUSTERS:
Lighter Barbell
Double Dumbbells
Chest To Bar
Chin Over Bar Pull-ups
Banded
Ring Rows
OHS:
Single DB OHS
Double up on Front Squats
Toes To Bar:
Feet as high as possible
Knees to elbows
V-ups
Abmat Sit-ups
FRONT SQUATS:
Double Dumbbell Front Squats
Single Dumbbell Goblet Squats