CrossFit Inventive – CrossFit
Warm-up
Frog 2:00
Couch 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
3 x 30 Sec T-Spine 15r (Hold Barbell in Snatch Grip)
————-
ACTIVATION (Eliminate shoulder Impingments)
2 Rounds:
10 Red Banded External Rotations e/s
6 Scap Push-ups
6 Scap Pull-ups
3 Strict Pull-ups
——–
BARBELL
5 Deadlifts
3 Snatch High Pull
3 Power Snatch
Power Snatch
Build To Heavy
Then…..
1×5 -10%
1×5 -10%
Record Heaviest 5.
Record drop sets in comment box.
Metcon (Time)
2 Rounds:
10 Bar Muscle-ups
20 Bar Facing Burpees
30 Deadlifts 102.5/70kg
40 Wallball 9/6kg
Cap 20:00
SUBS
BAR MUSCLE-UPS
– Reduce Reps
– Banded
– Chest To Bar
– Strict
– Banded Strict
– Ring Rows
BAR FACING BURPEES
– Lateral Bar Burpees
– Step Over Bar
– Regular Burpees
– Frog Hops
DEADLIFTS
– Reduce Reps
– Reduce Load
– Sub Kettlebells
WALLBALLS
– Reduce Reps
– Reduce Load
– Lower Target
– Wallball Squat
– Air Squats
