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
