CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
—-
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Samson + Tricep 0:30 e/s
——
ACTIVATION
20 Banded Pull aparts
10 Pass Throughs
10 Press e/s
10 Rows
10 HRPU
Hollow Rock Hold 0:30
——
Metcon (No Measure)
Beast Accessory
5 Sets:
A. 10 Barbell Bent Over Row’s
B. 10 Barbell Bicep Curls 20/15kg
C. Max Efforts L-Ring Hold
Choose weights that allow you to get sets unbroken.
Move from one exercise to the next with minimal rest.
Rest 2:00 Between Sets.
Metcon (Time)
“Race to Randy”
Every 4 Minutes Until 75 Reps:
1,000/8,00m Bike Erg
15 Wallball 9/6kg
Max Power Snatches
Barbell: 35/25kg
SUBS
BIKE ERG
– 500/400M Row
– 400/350m Ski
WALLBALL
– Reduce Load
– Hug Wallball
– Air Squats
POWER SNATCHES
– Reduce Load
– Power Cleans
– Sub Dumbbells
