CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
T-Spine On Wallball 2 x 0:30 /15 rest
Lower Back/Hipflexor
Spiderman 0:30 e/s
Calf 0:30 e/s
———-
ACTIVATION
20 Banded Pull aparts
10 Pass Throughs
10 Forward Shoulder Rotations
—-
10 Scap Pulls
5 Kipping Swings
5 Kipping Knee Raises
+ 5 Hip to bar Kipping Swings only if you can manage a standard kip.
Skills:
2 Rounds:
20 Sec Superman Holds
10 Hollow Rocks
5 Jumping Box Muscle-ups
Or Jumping Over Bar attachments
Or 10 Box Dips
———-
Set Up for todays WOD
Metcon (3 Rounds for reps)
Conditioning + Bar Muscle-up
3 Sets:
5:00 ON/1:00 OFF….
1,000/850m Row
In Remaining Time:
R1: Max Bar Muscle-ups
R2: Max Chest To Bar
R3: Max Toes To Bar
*This is a follow on From last weeks Bar Muscle-up Test.
Use the same movements you did last week and work on achieving good form under the conditioning Fatigue.
* If you didn’t do the test, work off your ability.
* Score Total Reps for each set of gymnastics
SUBS
1000/850m ROW
– 2000/1900m Bike Erg
– Ski Erg 850/700m
BAR MUSCLE UPS
– Banded Bar MUP’s
– Jumping Bar Muscle Up
– Chest To Bar
– Banded Chin Over Bar
– Ring Rows
Metcon (No Measure)
“Finisher”
5 SETS: (Super Set)
10 Dual Dumbbell Floor Press
10 Dual Dumbbell Bent Over Rows
(Rest no more than 90 sec between sets).
Use 2 different weights if need be.
Stay at one weight or build over the 5 sets.
