CrossFit Inventive – CrossFit

Warm-up

2 minute machine

30 sec ankle Mobility e/s

30 sec wrist stretch e/s

10 Leg swings forward/lateral

5 Inchworm 1 push up

30 Second static squat hold (knees out)

20 Halo Glute bridges

5 scap pulls

5 Kipping knee raises

5 Strict Pull-ups/Ring rows

Front Squat (Going Every 90 seconds x 5 sets)

Front Squat Complex

5 Sets:

1 Tempo Pausing Front Squat

1 Pausing Front Squat

2 Front Squats

Percentages based on 1RM Front Squat

Set 1 – 55% of 1RM Front Squat

Set 2 – 60% of 1RM Front Squat

Set 3 – 65% of 1RM Front Squat

Sets 4-5 -75% of 1RM Front Squat

– Positioning is the focus today.

– 1st Rep: 5 second negative, 3 second pause in bottom.

– 2nd Rep: 3 second pause in bottom.

– 3rd/4th Reps: Regular speed.

Metcon (AMRAP – Rounds and Reps)

“Whatever’s Left”

AMRAP 5:

500/400m Row “Buy-In”

Time Remaining:

12 Thrusters 40 / 30kg

12 Toes to Bar

Rest 3:00

AMRAP 5:

500/400m Row “Buy-In”

Time Remaining:

9 Thrusters 50 / 37.5 kg

9 Chest To Bar Pull-Ups

Rest 3:00

AMRAP 5:

500/400m Row “Buy-In”

Time Remaining:

6 Thrusters 60 / 40 kg

6 Bar Muscle-Ups
Modifications

500/400M ROW

– 1,000/800m Any Bike

– 400/300m Ski

– 500/400m Run

THRUSTERS

– Reduce Weights

– Double Dumbbell

– Single Dumbbell

TOES TO BAR

– Knees To Chest

– Toes To As High As Possible

– V-Ups

– Abmt Sit-Ups

CHEST TO BAR PULL-UPS

– Banded Chest To Bar Pull-Ups

– Chin Over Bar Pull-Ups

BAR MUSCLE-UPS

– Banded Bar Muscle-Ups

– Chest To Bar Pull-Ups

– Jumping Bar Muscle-Ups

– Ring Muscle-Ups

– Chin Over Bar Pull-Ups