CrossFit Inventive – CrossFit
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Warm-up
Couch 1:00 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Rear Delt 0:30 e/s
Samson + Tricep 0:30 e/s
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ACTIVATION
– 10 air squats
– 30s HS Hold
– 8 Alt Pistol Squats/Scaled Option
– 10 Scap Pulls
– 5 Kipping Swings
– 3 Strict Pull-ups/5 Ring Rows
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Warm-up to Movements
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Metcon (AMRAP – Rounds and Reps)
AMRAP 32:
20 Alternating Pistol Squats
20 Dumbbell Power Snatches
20 Handstand Push-ups
20 Chest To Bar Pull-ups
200m Run (Together)
* Share workload as evenly as possible throughout.
SUBS
SINGLE LEG SQUATS
– Reduce Reps
– Assisted (Hold Rings/Uprights)
– Air squats
DUMBBELL POWER SNATCHES
– Reduce Load
– DB Power Cleans
– Hang DB
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Raises
– Pike HSPU
– Box HSPU
– Dual DB Push Press
CHEST TO BAR PULL-UPS
– Pull-ups
– Banded
– Ring Rows
– Dual DB Bent Over Rows
– DB Plank Rows
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