CrossFit Inventive – CrossFit
Warm-up
Mobility
Foam Roll Lats 1 Min e.s
2 Mins of your choice
Puppy Dog On Roller 1 min
Twisted Cross 30s e.s
Wrist 30s
Active Spiderman + 5 Rotations e.s
Pigeon 30s
—
Activation
5 Squat To Hamstring
15 Banded Press
5 Down Dog Push-ups/ Or Regular
10 Scap Pulls
5 Strict Pull-ups/8 Ring Rows
—
Barbell
10 Wrist Rotations
5 Strict Press
5 Push Press
Strict Press
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
2 Set Strict press Waves:
Every 90 sec for 6 sets complete:
6 reps
4 reps
2 reps
6 reps
4 reps
2 reps
Each set at a challenging, building load
Then at 90% of heaviest 2 RM – Every 90 sec for 3 sets;
3 x Strict Press + 3 x Push Press
Metcon (Time)
L1
For Time:
50 Single Dumbbell Power Snatches
25 Burpee Pull-ups
40 Single Dumbbell Hang Power Snatches
20 Pull-ups
30 Single DB Overhead Squats (5’s)
15 Bar Muscle-ups
RX Dumbbell: 1 x 22.5/15kgs
—
L2
For Time:
50 Single Dumbbell Power Snatches
25 Burpee Pull-ups
40 Single Dumbbell Hang Power Snatches
20 Pull-ups
30 Single DB Overhead Squats (5’s)/Goblet Squats
15 Ring Dips/Banded/Stationary Dips
Dumbbell: 1 x 15/10kgs
—
L3
For Time:
50 Single Dumbbell Power Snatches
25 Ring Rows
40 Single Dumbbell Hang Power Snatches
20 Ring Rows
30 Single DB Goblet Squats
15 Ring Rows
Dumbbell: Choose Own Load