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