CrossFit Inventive – CrossFit
Warm-up
BANDED SHOULDER
COUCH 1:00 E/S
LOWER BACK 0:30 E/S
WRIST 0:30
—-
40s Squat Hold
20s Air Squats
10 Empty Bar Strict Press
20s Hollow Active Hang Hold
40s Plank Hold
—–
Weighted Pull-ups (In 10-12 Minutes)
5 Sets 5 Reps
Rest 1:30-2:00 Between Sets.
Use a weight belt or squeeze a dumbbell between your thighs or feet.
Reps need to be unbroken each set.
Enter Heaviest set of 5 Reps.
Scale to hardest option.
Strict Press (In 15 Minutes)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
5 Sets 5 Reps with a 5 second eccentric.
For each rep, control back to the shoulders for 5 reps then fire back up as fast as you can from the front rack.
Metcon (AMRAP – Reps)
AMRAP 15:
Max Calorie Bike Erg
On The Minute {Starting at 0:00}:
10 Wallballs 9/6kg’s
8 Record Max Cal Bike Erg.
SUBS
MAX CAL BIKE ERG
– Max cals on any machine
WALBALL
– Reduce Load
– Single DB Thruster
– Hold Ball & Squat
