CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Couch 1:00
Frog 2:00
Lower Back/Hipflexor 0:30 e/s
Wrist 0:30
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ACTIVATION
4 Laps Crab Walks
10 Wall Squats
5 Inchwprm 1 Push-u[
10 Scap Pulls
5 Kipping Swings
3 Strict Pull-ups/5 Ring Rows
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Front Squat (4 Sets 4 Reps @80% of your 3RM)
Go Every 2:00 x 4 Sets:
Complete 4 Sets of 4 Reps at the same weight for all sets.
If you did not complete last 3RM Testing go off feel and follow on from last weeks 4 x 5 @75%.
Metcon (AMRAP – Rounds and Reps)
PARTNER WOD
AMRAP 17:
– MAX CALORIE MACHINE
– 12 DUAL DB- BURPEE SQUAT CLEAN THRUSTERS 2 X 22.5/15KG
– 8 BAR MUSCLE-UPS
P1. STAYS ON MACHINE WHILE PARTNER 2 COMPLETES, 12 DUAL DB-BURPEE SQUAT CLEANS AND 8 BAR MUSCLE-UPS.
(SWAP)
SCORE TWO PARTS:
1 – MAX CALS BETWEEN PARTNERS.
2 – ROUNDS AND REPS OF DB – BURPEE SQIUAT CLEAN THRUSTERS AND BAR MUSCLE-UPS
SUBS
DB – BURPEE SQIUAT CLEAN THRUSTERS
– Reduce Load
– Single DB x 6 each side.
BAR MUSCLE-UPS
– Jumping Box Bar Muscle-ups
– Banded Bar Muscle-ups
– 12 Chest To Bar
– 15 Ring Rows