CrossFit Inventive – CrossFit
Warm-up
Puppy Dog Pose On Roller 1:00
T-Spine On Roller 1:00 (Hold Light Plates)
Frog 2:00
Couch 1:00 e/s
Calf 0:30 e/s
30 Calf Pumps
—–
ACTIVATION
20 Banded Pull-aparts
10 Pass Throughs
10 OHS
—–
TABATA 20/10 X 8
Skipping of your choice
Body Weight Glute Bridge Hold
—–
Overhead Squat (5 Sets 4 Reps)
Build up & Complete 5 Sets of 4 Reps at the same weight.
If you can’t overhead squat with Barbell, use PVC or Change to Front Squat .
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Overhead Squats 40/30kg
30 Dumbbell Hang Power Snatches 22.5/15kg
60 Double-unders
* 1 Dumbbell (Switch Arms Every 5 Reps)
* Score Total Rounds + Reps
SUBS
OVERHEAD SQUAT
– Reduce Loading
– Empty Barbell/PVC
– Front Squats
DUMBBELL HANG POWER SNATCHES
– Reduce Loading
– DB-Hang Power Cleans
DOUBLE-UNDERS
– Reduce Reps
– 90 Sec Practice
– 90 Singles
