CrossFit Inventive – CrossFit
Warm-up
Banded Lower Back
Couch 1:00 e/s
Lower Back/Hipflexor 1:00 e/s
Spiderman 1:00 e/s
Wrist 0:30 e/s
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ACTIVATION
20 Scorpions F/B
Banded Good Mornings x 20
20 Banded Good Mornings
20 Banded Pull aparts
5 Strict Push-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
20 Empty Barbell Thrusters 20/16kg
2 Rope Climbs
20 Burpee To Target
2 Rope Climbs
20 Single Dumbbell Alt Hanging Split Snatch 22.5/15kg
2 Rope Climbs
SUBS
EMPTY BARABELL THRUSTERS
– Reduce Load
– Dual Dumbbell
– SINGLE DB
BURPEE 2 TARGET
– Standard Burpees
– Frog Hoips
SINGLE DB ALT SPLIT SNATCH-
– Reduce Load
– Alt Hang Snatch
– Alt Hang Clean
ROPE CLIMB
– 3 laying to standing = 1 Rep
– Climb as high as technique allows
– 3 Strict Pull-ups= 1 rep
– 3 Ring Dips = 1 rep