CrossFit Inventive – CrossFit
Warm-up
Foam Roll 5 Minutes
Couch 1:00 e/s
Frog 2:00
Front Rack 30s
Twisted Cross 0:30 e/s
Wrist 30s
Ankle Mobility 0:30s e/s
—
ACTIVATION
4 Laps Halo Crab Walks
10 Halo Air Squats
20 Banded Pull aparts
10 Banded Pass Throughs
10 Scap Pulls
5 Kipping Swings
—-
10 Barbell Wrist Rotations
10 Good Mornings
5 Front Squats
—
Front Squat (1 x 1)
Build To A 1RM
(15 Minutes)
Metcon (3 Rounds for time)
[0:00-5:00]
50 Single Dumbbell Alt Power Snatch 22.5/15kg
[5:00-10:00]
50 Wallball Shots 9/6kg
[10:00-20:00]
50 Chest To Bar Pull-ups
* Score each round for time.
SUBS
ALT DB POWER SNATCH
– Reduce Load
– Reduce Reps
– Hang Power Snatch
– DB Power Snatch
WALLBALL
– Reduce Load
– Reduce Reps
– Air Squats
– Lunges
CHEST TO BAR
– Reduce reps
– Banded
– Next Best Pull-up
– Ring Rows
