CrossFit Inventive – CrossFit
Warm-up
Green Banded Shoulder Mobility
Lower Back/Hipflexor 0:30 e/s
Spiderman Lunge Hold 0:30 e/s
Wrist 0:30 e/s
———
ACTIVATION
20 Banded Pull aparts
10 Pass Throughs
10 Press e/s
———-
Barbell:
10 Wrist Rotations
3 Push Jerks
3 Split Jerks
1 x Push Jerk + 1 x Split Jerk (EMOM 8)
From The Rig.
Build Over the 8 sets where possible. Always Technique before heavy weight!!!!
If you don’t want to build, stay light and focus on form.
Metcon (AMRAP – Reps)
AMRAP 13:
3 Clean & Jerks
10/7 Calorie Bike Erg
3 Dumbbell Snatches
3 Clean & Jerks
10/7 Calorie Bike Erg
6 Dumbbell Snatches
3 Clean & Jerks
10/7 Calorie Bike Erg
9 Dumbbell Snatches
…
[Add 3 Dumbbell Snatches Per Round]
Clean 7 Jerks: 60/40kg
Dumbbell: 22.5 / 15 kg
