CrossFit Inventive – CrossFit
Warm-up
2 Minute Frog Stretch
Front Rack 0:30
1:00 Ankle Mobility e/s
——-
1 Round:
20 Seated Light Dual DB Press
10m High Bum Bear Crawl
20 Sec Handstand Hold/Wallwalk Hold
30 Sec Wall Squat
Back Squat (15 minutes)
Build To A Heavy Set of 10 Reps
Then…
1 x 10 -10%
1 x 10 -10%
The heavy 10 is based on feel for the day.
Enter your heavy set of 10 and drop sets in comment box.
Work off at least 5 sets of 10 before doing your drop sets back to back.
Rest 90-2:00 rest
Aim for 5 weighted sets of 10 reps before drop sets.
Warm-up (No Measure)
AMARP 12:
1 Muscle-up
10 Dual Dumbbell Thrusters
2 Muscle ups
10 Dual Dumbbell Thrusters
3 Muscle-ups
10 Dual Dumbbell Thrusters
RX Dumbbell: 2 x 15/10kg’s
Muscle-ups can be Ring or Bar.
SUBS
MUSCLE-UPS
– Banded Muscle – ups
– 2 x Chest To Bar/Pull-ups
– 2 x Chin Over Bar Pull-ups
– 3 x Ring Rows
DUAL DB THRUSTERS
– Reduce Load
– Single DB
– Goblet Squats
Metcon (Distance)
5 Sets:
1:00 Max Distance Handstand Walks
1:00 Rest
SUBS
– Use Partner to spot legs, alternating minutes.
– High Bum Bear Crawl
– Handstand Shoulder Taps or shifting weight
– Wall Walks
– Max Handstand Holds on Wall