CrossFit Inventive – CrossFit
Warm-up
Upper Body
1. Banded Shoulder Mobility
2. Wrist Stretch F/B
Lower Body
1. Pigeon Pose – 1:00/side
3. Frog Pose – 2:00
3. Banded Ankle Distraction – 1:00/side
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ACTIVATION
2 Rounds for Quality:
10 Banded Good Mornings
10 Scap Pull-Ups
5 Strict Pull-Ups
6 Alt Pistols Squats (on rings/uprights)
20 Dubz/40 Singles
Metcon (No Measure)
Skill Conditioning
For Max Pistols:
Min 1 – 25 Double-Unders, Max Alternating Pistols
Min 2 – 25 Double-Unders, Max Alternating Pistols
Min 3 – 25 Double-Unders, Max Alternating Pistols
Min 4 – Rest
Min 5 – 25 Double-Unders, Max Alternating Pistols
Min 6 – 25 Double-Unders, Max Alternating Pistols
Min 7 – 25 Double-Unders, Max Alternating Pistols
Modifications
DOUBLE UNDERS
– 1.5x Reps Single Unders
– Line Hops
– 25 Seconds Of Practice
PISTOLS
– Box Pistols
– Ring/Upright Pistols
– Air Squats
Metcon (3 Rounds for reps)
“9 to 5”
AMRAP 5:
15/12 Calorie Bike Erg
12 Chest To Bar Pull-Ups
9 Front Squats 60 / 40 kg
Rest 5:00
AMRAP 5:
12/9 Calorie Bike Erg
9 Chest To Bar Pull-Ups
6 Front Squats 70 / 47.5 kg
Rest 5:00
AMRAP 5:
9/6 Calorie Bike Erg
6 CTB Pull-Ups
3 Front Squats 80 / 60 kg
Modifications
15/12 | 12/9 | 9/6 CALORIE BIKE ERG
– 15/12 | 12/9 | 9/6 Cal Row
– 12/9 | 9/6 | 6/3 Cal Assault Bike
– 12/9 | 9/6 | 6/3 Cal Ski Erg
CHEST TO BAR PULL-UPS
– Banded Chest To Bar Pull-Ups
– Chin Over Bar Pull-Ups
– Banded Strict Pull-Ups
– Ring Rows
FRONT SQUATS
– Reduce Weight
– Double Dumbbell
