CrossFit Inventive – CrossFit
Warm-up
Samsom + Tricep 30s e.s
Active Spiderman + 5 Rotations e.s
Front Rack 30s
Wrist 30s
Pigeon 30s e.s
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ACTIVATION
20 Halo Glute Bridges
10 Banded Pull aparts
10 Pass Throughs
10 Banded Press
20m Banded Overhead Walking Lunges
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BARBELL
5 FRONT SQUATS
5 THRUSTERS
3 PUSHPRESS
3 PUSH JERKS
3 SPLIT JERKS
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Metcon (Time)
LEVEL 1:
5 Rounds:
10 Bar Facing Burpees
10 Thrusters 42.5/30kg
Rest 1 Minute Between Efforts – All out on every round.
– Score Total Time.
– Make sure to take the minute rest!
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LEVEL 2:
5 Rounds:
10 Bar Facing Burpees/Step Over Bar/Burpees
10 Thrusters (Choose own load)(DB Thrusters)
Rest 1 Minute Between Efforts – All out on every round.
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LEVEL 3:
5 Rounds:
10 Burpees Or 10 Box Jumps/Step-ups
20 Air Squats
Rest 1 Minute Between Efforts – All out on every round.
Metcon (Weight)
EMOM 4:
9 Shoulders To Overhead
Rest 1 Minute
EMOM4:
6 Shoulders To Overhead
Rest 1 Minute
EMOM 4:
3 Shoulders To Overhead
– Stay at the same load for each 4 min EMOM.
– Aim to increase load each set as the reps decrease.
Score weight for the last set.
