CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
20 Scap Push-ups
30 Twisted Cross e.s
30s Puppy Dog Pose Left/Right
30s Samson + Tricep
——
Activation
20 Banded Pull-aparts
10 Banded Pass Throughs
10 Banded Press
20s Active Hollow Hang
5 Kipping Swings
—-
Empty Barbell
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Power Snatches
10 Reps Barbell Bench
—-
Bench Press
Week: 7/7
Establish a 1 Rep Max in 20 Minutes.
“Use a spotter”
Spotter is there for safety, not to complete the rep for you.
Metcon (Time)
RX+
For Time:
64 Bar Facing Burpees
64 Power Snatches 42.5/30kgs
64 Chest To Bar Pull-ups
64/50 Calorie Row
—-
RX
For Time:
64 Bar Facing Burpees
64 Power Snatches 42.5/30kgs
64 Pull-ups
64/50 Calorie Row
——-
L1
For Time:
64 Burpees
64 Power Snatches/Alt Dumbbell
64 Ring Rows
64/50 Calorie Row
