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
