CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Spiderman 1:00 e/s
Lower Back/Hipflexor 1:00 e/s
Calf 0:30 e/s
30 Calf Pumps
———-
ACTIVATION
10 Scap Pulls
5 Kipping Swings
5 Power Snatches
10 Alt Box Step-ups
5 Attempts at Todays Box Jump Height.
Strict Pull-ups (12-10-8-6-4-2)
Aiming For Unbroken Sets.
Use a Band/Bands where needed.
Rest as needed to get the best out opf each set.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Power Snatch 42.5/30kg
3 Chest To Bar Pull-ups
3 Box Jumps 30/24
6 Power Snatch 42.5/30kg
6 Chest To Bar Pull-ups
6 Box Jumps 30/24
—
Add 3 Reps Each Round
Score Rounds + Reps
SUBS:
POWER SNATCHES
– Reduce Load
– x 2 Dumbbell Snatches
CHEST TO BAR
– Reduce reps
– Banded
– Next fastest Pull-up
– Ring Rows
BOX JUMPS
– Reduce Height
– Step-ups
