CrossFit Inventive – CrossFit
Warm-up
Lower Back Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
Spiderman 0:30 e/s
Wrist 0:30 F/B
—————-
Activation
2 Rounds:
5 Strict Push-ups
10 Air Squats
10 Banded Presss E/S
—————-
WOD SET UP
10 barbell Bench with empty bar
Bench Press (EMOM 8 x 4 Reps)
Working on Building Over The 8 minutes if possible. If you establish your weight earlier, stay at that weight for the remaining sets.
Rest will minimal so partner up with someone your own strength if you are sharing a barbell.
*Make sure to spot one another on the heavier Lifts.
Metcon (Time)
For Time:
10-20-30
Barbell Hang Power Snatch 35/25kg
Walball 9/6kg’s
Directly into…….
30-20-10
Lateral Bar Burpee
Barbell Push Press 35/25kg
Cap 20:00
SUBS
HANG POWER SNATCH
– Reduce weighty as needed.
– Alt Dumbbell HPS
– Barbell hang Power Cleans
WALBALL
– Reduce weight
– Weighted Squat
LATERAL BAR BURPEES
– Lateral Bar Step Overs
– Frog Hop step overs
– Normal Burpees
– Frog Hops
PUSH PRESS
– Reduce weight
– Dual DB Push Press
– Dual KB-Push Press
– Single Dumbbell in 5″s
