CrossFit Inventive – CrossFit
Warm-up
10 x 10 Shuttle runs
1 lap Inchworm 1 Push-up
1 Lap Spiderman Lunge
2 Lap Bear Crawl
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
3 Way Puppy Dog
——–
P1:
20 Banded Pull-aparts
10 Banded Press
5 Power Snatches
P2:
5 Scap Pulls
5 Kipping Swings
5 Kipping Ring Knee Raises
5 Practice Toes To Rings
Metcon (Time)
For Time:
4 Sets:
400m Row
18 Toes To Rings
18 Power Snatches 40/30kg
Straight Into….
4 Sets:
400m Row
12 Lateral Bar Burpees
12 Hang Power Snatches 40/30kg
Straight Into…..
4 Sets:
400m Row
6 Chest To Bar Pull-ups
6 Power Snatches
(Cap 40 Mins)
*Share workload Throughout with Partner.
SUBS
Barbell:
– reduce load as needed
– Sub Cleans
– Sub Dumbbells
TOES TO RINGS
– Toes To bar
– Knees To elbows on Rings
– Kipping Knee Raises on Rings
– Abmat Sit-ups x 2
Chest To Bar Pull-ups
– Next Best Pull-ups
– Ring Rows
– Banded
