CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
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ACTIVATION
10 HRPU’S
6 LAPS OVERHEAD KB CARRY (3 EACH SIDE)
10 KETTLEBELL SWINGS
5 KETTLEBELL HANG SNATCH E/S
ACCUMULATE 1:00 MINUTE L-RING HOLD
Bench Press (10-8-6-4-2)
Complete 1 Empty Barbell Warm-up set of 10 reps.
Build to your heavy set of 10 Reps, aiming to increase more weight each set as the reps decrease, finishing with a heavy Double.
Record Heavy Double.
Metcon (3 Rounds for reps)
AMRAP 5:
5 Single Arm Kettlebell Hang Power Snatch e/s
5 Single Arm Kettlebell Push Press e/s
10 Kettlebell Swings
Rest 3:00
AMRAP 5:
5 Single Arm Kettlebell Hang Power Snatch e/s
5 Single Arm Kettlebell Push Press e/s
10 Hand Release Push-ups
Rest 3:00
AMRAP 5:
5 Single Arm Kettlebell Hang Power Snatch e/s
5 Single Arm Kettlebell Push Press e/s
5 Ring Dips
Kettlebell RX: 16/12kg
SUBS
Single Arm Kettlebell Hang Power Snatch
– Use Dumbbell if you can’t master the kettlebell snatch.
– Reduce Load on KB- Movements.
RING DIPS
– Use Bands
– Stationary Dips
– Box Dips