CrossFit Inventive – CrossFit
Warm-up
Green Banded Shoulder Mobility
wrist 0:30 e/s
Lower back/Hipflexor 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
——-
Activation
10 Scap pulls
30 Dubz/45 singles
20 Banded Good Mornings
10 Ring Rows
Strict Pull-ups (Week 2: 5-5-4-4-3-3-2-2-1-1)
Week 2. Lets do the sets 5-4-3-2 unbroken with minimal rest between sets.
Metcon (Time)
Go Every 2:30 x 10 Sets
500/400m Bike Erg
10 Hang Power Cleans 60/40kg
30 Double-unders
* Record your slowest round of the 10.
– 500m Bike erg, aim for 1:15 pace or less. 70RPM +
– Hang Power Clean, choose a weight you can go unbroken every set. 30s or less.
– Double-unders 30s or less.
SUBS
BIKE ERG
– 250/200m Row
– 200m Ski
– 200m Run
HPC
– Reduce weight
– Dual Dumbbell
Double-unders
– 45 Singles
