CrossFit Inventive – CrossFit
Warm-up
Green Banded Shoulder Mobility
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
——————-
Activation:
20 Banded Good Mornings
20 Halo Glute Bridges
20 Banded Pull aparts
10 Pass Throughs
10 Press e/s
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Barbell:
5 Barbell Hang Power Snatch
Hang Power Snatch (GOE90 x 10 Sets. )
Sets: 1 & 2 x 5 Reps
Sets: 3 & 4 x 4 Reps
Sets: 5 & 6 x 3 Reps
Sets: 7 & 8 x 2 Reps
Sets: 9 & 10 x 1 Reps
Go: 0:00-13:30
Working on some volume into strength.
Aim is to build into a heavy single.
Rep ranges 5’s throughs to 2’s, building as you like. Aim to make a small increase each set. Or stay at the same weight for each set.
Record last single.
Metcon (Time)
For Time:
15-12-9-6:
Double Dumbbell Devil’s Presses 22.5 / 15 kg’s
Calorie Row
Directly Into…
6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
DOUBLE DUMBBELL DEVIL’S PRESSES
– Reduce Reps
– Reduce Load
– Single Dumbbell
15|12|9|6 CALORIE ROW
– 15|12|9|6 Cal Bike Erg
– 12|9|6|3 Assault
– 12|9|6|3 Cal Ski
DUMBBELL-FACING BURPEES
– Reduce Reps
– Regular Burpees
