CrossFit Inventive – CrossFit
Warm-up
Foam Roll 5 Minutes
Frog 2:00
Spiderman 1:00 e.s
Wrist Forward Facing
Banded Upper
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ACTIVATION
30 Banded Face Pulls
15 Single Arm Active Lat Pulls e.s
20 Banded Press (Both Hands)
20 Scap Push-ups
30s HS-Hold
—
10 Reps Empty Barbell Bench
—
Bench Press
Build up and Complete:
3 x 10 @Same Load
Rest 2 mInutes after last set then complete:
1 Set of Max Reps @70% of 3 x 10 Load.
* Record 3 x 10 Load
Metcon (Time)
5 Rounds For Time:
10 Alt Single Dumbbell Power Snatches
10m Handstand Walk
10 Single Dumbbell Floor Press e.s
10m Handstand Walk
RX Dumbbell: 1 x 22.5/15kg
(Cap 15Minutes)
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SUBS
10 ALT DB POWER SNATCHES
– Reduce Load
– Reduce Reps
– DB Power Cleans
-KBS
10M HS-WALKS
– As Far as possible
– 20m PikeHS Walk
– 3 Wall Walks =10m
– Accumulate 30s HS Hold
– 20m Dual DB/KB Overhead Carry
10 SINGLE DB FLOOR PRESS
-Reduce Load
– Reduce Reps
– 20 Push-ups
– 20 Ring Rows
