CrossFit Inventive – CrossFit
Warm-up
2:00 Mins on machine
Green Banded Shoulder Mobility
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
—–
ACTIVATION
2 Laps Halo Crab Walks
20 Halo Glute Bridges
20 Banded Pull-Aparts
10 Pass Throughs
10 OHS
——-
Barbell:
10 Good Mornings
5 Back Squats
5 Power Snatch
Back Squat (5 x 5 )
Build up to a weight that is moderate to heavy that is challenging but you can complete with good form. Complete 5 sets of 5 reps all at the same weight.
Complete 3 building sets to find your weight.
90 sec rest between working sets only.
Metcon (Time)
For Time:
25-20-15-10-5
Calorie Row
Power Snatch @35/25kg
– Same Cals On all Machines.
– Reduce Weight or Power Snatch
– Sub Power Clean.
– Sub Dumbbells.