CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 2 mins
Couch Stretch 1 min e/s
Lower Back stretch 30 e/s
Banded ankle mobility
Banded Shoulder Mobility
2 Laps Banded Crab Walks
20 Banded Glute Bridges
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Barbell:
10 Wrist rotations
10 Single Leg SLDL’s (5 e/s)
5 Front Squats
5 Back squats
3 Power Snatch
3 OHS (Bar/PVC)
Front Squat (On The Minute x 12)
Min 1 – 3 Front squats
Min 2 – 6 Back Squats
Same Load all the way 70% of 1RM FS.
Scale loads if this percentage is out of your reach today.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
21 Wallball 9/6
12 Power Snatch 42.5/30kg
15 Toes To Bar
12 Overhead Squats 42.5/30kg
Modifications
WALLBALLS
– Lighter Wallball
– Medball Squats
– DB Front Squats
– Air Squats
POWER SNATCHES
– Lighter Power Snatch
– Double Dumbbell
– Single Dumbbell
– Power Cleans
TOES TO BAR
– Knees To Elbows
– Kipping Knee raises
– 30 AbMat Sit-Ups
– 15 V-Ups
OVERHEAD SQUATS
– Front Squats
– Single Dumbbell
– PVC
