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