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
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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.
