CrossFit Inventive – CrossFit

Warm-up (No Measure)

20 red banded pull aparts

20 red banded pass throughs

10 red banded OHS

3 x 10 each way red banded crab walks

5 inchworm 2 push ups

30 sec Spider-Man lunge hold each side

20 scorpions front/back

30 sec lower back/hip flexor each side


Bench Press (3 sets 10 reps @same weight)

Build up to a weight that you can manage 3 sets of 10 reps with good form.

Keep elbows in at a 45 degree angle and make a light touch at the sternum, returning the arms to full extension each rep. Use a spotter so that you can make those last reps tough!

Take 90 sec rest between working sets.

Metcon (AMRAP – Reps)

12 min amrap:

25 thrusters @40/30kg

15 lateral bar burpees

25 Hang power snatch@40/30

15 lateral bar burpees

Reload back to top.

=80 reps

Score for total reps.

Coach go through thruster & Hang power snatch barbell progressions with empty bar before start.