CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins

Glute Stretch 1 minute each side

Lower Back/Hipflexor 30 seconds each side

Puppy Dog Pose 30 seconds

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Activation

2 Laps Crab Walks + 20 glute bridges

Barbell:

10 Wrist Rotations

5 Front Squats

5 Push Press

3 Thrusters

3 OHS

3 Hang Power Snatch

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Back Squat (10-8-6-4-2)

10 reps 65%

8 Reps 70%

6 Reps 75%

4 Reps 80%

2 Reps 85%

Aim to go as close to these percentages as possible.

Rest 90 sec- 2 mins between working sets.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 Thrusters

20 Hang Power Snatches

20 Box Jumps

20 OHS

20/15 Cal Machine

Barbell: 35/25kg
SUBS

Scale weight if needed.

Box step-ups

Lower the height of box jumps

Front squat instead of OHS