CrossFit Inventive – CrossFit
Warm-up
Foam Roller
Lower Back 1:00
Quads 1:00 e/s
Hammies 1:00 e/s
ITB’s 1:00 e/s
Lats 1:00 e/s
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BANDED SHOULDER MOBILITY
COUCH 1:00 E/S
FROG 1:00
ANKLE MOBILITY 1:00 E/S
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BANDED PULL APARTS X 20
BANDED PASS THROUGHS X 10
BANDED OHS X 10
SCAP PULLS X 10
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BARBELL:
2 ROUNDS OF COMPLEX @EMPTY BARBELL
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Strict Pull-ups (5-5-4-4-3-3-2-2-1-1 (30 REPS) (CAP 10:00))
WEEK 3.
USING BANDS IF NEEDED. (RECORD ANT BANDS USED IN COMMENT BOX)
REST ONLY ENOUGH BETWEEN SETS TO GET THE REPS DONE WITH GOOD FORM.
SETS 5-4-3-2 NEED TO BE UNBROKEN.
Metcon (Distance)
AMRAP 20:
Row For Max Meters…..
*Every 90 Seconds Starting On The 0:00 Complete Complex:
1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch.
RX = 40/30kg
* You can “Drop Reset” between the Hang Power Snatch & Squat Snatch, other wise Hold on.
SUBS
ROW METERS
– We can Use any Machine For RX. (Record in Your Comment Box what machine you used.
SNATCH COMPLEX
– Reduce weight.
– If you Can’t Squat Snatch/ Hang squat Snatch Double up with Power & hang Power.