CrossFit Inventive – CrossFit
Warm-up
P1: 1:00 Machine
P2: 1:00 Plank Hold
(Swap)
– Spiderman 0:30 e/s
– Glute 0:30 e/s
– Twisted Cross 0:30 e/s
– Lower Back/Hipflexor 0:30 e/s
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ACTIVATION
– In any order…
20 Banded Pull-aparts
10 Press e/s
5 Scap Pulls
3-5 Chin-ups/Ring Rows
10 Alt Slow Shoulder Taps
5 Push-ups
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Each Partner Perform 3 Reps of Each Barbell Movement.
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Establish weight.
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AMRAP 30: (AMRAP – Rounds and Reps)
50 Hang Power Cleans
50 Calorie Bike Erg
40 Thrusters
40 Handstand Push-ups
30 Hang Power Snatches
30 Lateral Bar Burpees
20 Push Press
20 Calorie Bike Erg
10 Clusters
10 Chin-ups
*Reload back to top…
RX Barbell:40/30kg’s
SUBS
BARBELL
– Reduce load
– Sub, dumbbells
HS-PUSH-UPS
– User Raises
– Pike HS-Push-ups
– DB Push press
CHIN UP (Underhand Grip)
– Use Band
– Ring Rows