CrossFit Inventive – CrossFit
Warm-up
Tabata 20/10 x 8:
Teams of 3 Synchro Wallball Throws
Plank Hold
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Mobility
Couch 1 Min e.s
Spiderman 30s e.s
Twisted Cross 30s e.s
Table Top 30s
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ACTIVATION
10 Banded Pull aparts
10 Banded Pass Throughs
10 Banded Alt Lunges
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BARBELL
10 Wrist Rotations
6 Alt Front Rack Lunges
6 Hang Power Snatches
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Front Rack Lunge
3 sets 10 reps @Same Load.
Rest 90s-2 Mins Between sets.
If you did last weeks 3 x 12, aim to increase in load this week.
From The Rack:
3 x 10 Alternating Front Rack Lunges @same Load.
* Make Sure to take a couple of step back from the rack.
* Reverse Lunges if needed.
Metcon (Calories)
Level 1
2 Minutes On/1 Minute Off x 5 Rounds:
12 Hang Power Snatches 40/30kg
* Max Cal Row In Remaining Time.
Score: Total Calories
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Level 2
2 Minutes On/1 Minute Off x 5 Rounds:
12 Hang Power Snatches 35/25kg
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Level 3
2 Minutes On/1 Minute Off x 5 Rounds:
20 Alt Dumbbell Hang Power Snatches (22/15)(15/10)
* Max Cal Row In Remaining Time.
SUBS
* Max Cal on any other machine
