CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 2:00
Lower Back/Hipflexor 0:30 e/s
Puppy Dog 0:30
Front Rack 0:30
Wrist 0:30 + 5 Wrist Rotations each way
————
Halo Crab Walks x 2 Laps
Halo Glut Bridges x 20
20 Banded Pull-aparts
10 Banded OHS
10 HR-Push-ups
———
10 Barbell Good Mornings
3 Front Squats
3 Power Cleans
3 Power Snatch
3 OHS
Front Squat (5 x 3 @85% 3RM)
Go Every 1:30 x 5 Sets:
Complete 5 Sets of 3 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 4 @80%.
Metcon (Time)
For Time:
20 Power Cleans 80/50kg
20 Floor Press 70/40kg
20 Overhead Squats 50/30kg
All Movements are Performed wit a Barbell.
SUBS
POWER CLEAN
– Reduce weight
– hang Power Clean
Dual Dumbbells
FLOOR PRESS
– REDUCE WEIGHT
– Dual dumbbell
– Bent Over Row
OVERHEAD SQUAT
– Reduce weight
– Front Squat
– Dual Dumbbell Squats
