CrossFit Inventive – CrossFit
Warm-up
Foam Roll Lats
1 Min e.s
4 Mins of Your Choice
—
Puppy Dog On Roller 1:00
Twisted Cross 30s e.s
Glute 30s e.s
Spiderman 30s e.s
Wrist 30s e.s
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ACTIVATION
30 Banded Face Pulls ( Pull to Nose/Scaps Down & Back)
20 Banded Tricep Ext
10 Banded Lat Pull Downs (Sit OnFloor)
1 Wall Walk15s Pause at Wall
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BARBELL
10 Wrist Rotations
3 Strict Press
3 Push Press
3 Split Jerks
—
Split Jerk (1 x 2)
EMOM 10: x 2 Reps
From The Rack.
We are not aiming to finish on a heavy load. Make sure we are fast under the bar. Catching in a solid position and not fighting with our overhead position.
Only Increase every second lift. (5 Increase Total)
Beginners stay light and focus on form.
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
3 Wall Walks
6 Double Dumbbell Hang Clean & Jerks
40m Double Dumbbell FarmersCarry
RX Dumbbells: 2 x 22.5/15kgs
Farmers Carry = 1 Rep
SUBS
3 WALL WALKS
– Reduce Reps
– In as far as possible
– 3 Inchworm 1 Push-up
– 5 Cal Ski or machine
6 DOUBLE DB HC&J
– Reduce Reps
– Reduce Load
– Hang Cleans Only
– KBS
– KB- Deadlifts
40M FARMERS CARRY
– Reduce Distance
– Reduce Load
– 200m Run
– 200m Row/Ski/400m Bike
