CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Squat Hold 1:00 (Knees Out)
——
ACTIVATION
10 Banded Pass Throughs
10 Banded OHS
10 Banded Bent Over Row’s
5 Scap Push-ups
10 Hand Release Push-ups
10 Scap Pulls
—–
Barbell:
3 Snatch High Pulls
3 Power Snatch
3 OHS/As low as possible.
Dumbbell Flat Bench Press (4 x 10)
Accessory Strength
Super Set Today Dumbbell Bench Press, Directly into Dumbbell Bent Over Rows.
Feel Free to increase weight as long as your form is good. Keep these movements slow & strict.
Rest as needed between sets.
Dumbbell Bent Over Row (4 x 10)
Record weights for each piece.
Metcon (Time)
5 Rounds for Time
25 Toes To Bar
50 Double-unders
15-12-9-6-3 Snatches @50/35kg
(Cap 20:00)
SUBS
TOES TO BAR:
– Reduce Reps
– Knees To Elbows
– Kipping Knee Raises
– V-ups
– Abmat Sit-ups
DOUBLE-UNDERS
– Reduce Reps
– 40 Sec Dubz Practice
– 75 Singles
SNATCHES
– Reduce Reps
– Reduce Load
– Sub Dumbbells
