CrossFit Inventive – CrossFit
Warm-up
Foam Roll Lats 1:00 e/s
2 minutes on anything else
Banded Shoulder Mobility
Spiderman 1:00 e/s
Glute 1:00 e/s
ACTIVATION
20 Banded Pull-aparts
10 Pass Throughs
10 Press e/s
10 Scap Push-ups
10 Scap Pulls
Metcon (Weight)
4 Set Super Set:
10 Dual Dumbbell Flat Bench Press
10 Strict Pull-ups
You may build each set on the dumbbell bench or choose one weight.
As soon as you complete the 10 Bench, start your 10 Strict Pull-ups and complete them with as minimal breaks as possible.
Rest 90 seconds before starting the next set.
Record Dumbbell Bench Weight.
Metcon (Time)
3 Rounds:
10 Snatches 42.5/30 kg
12 Bar facing Burpees
Directly Into…..
2 Rounds:
10 Snatches 52.5/35 kg
12 Bar Facing Burpees
Directly Into…..
1 Round:
10 Snatches 60/40 kg
12 Bar Facing Burpees
SUBS
SNATCHES
– Reduce Load to suite your ability.
– Power Clean If need Be.
BAR FACING BURPEE
– Lateral bar Burpees.
– Standard Burpees.