CrossFit Inventive – CrossFit
Warm-up
Couch stretch 60 sec each side
Lower back/Hipflexor each side
Forward Fold 60 sec
Calf stretch 30 sec each side
30 calf pumps
Activation
2 Rounds:
20 Dubz/40 Singles
5 Scap Pulls
5 Strict push-ups
10 Dumbbell SLDL (5 each side)
10 Alternating Hang Snatch
Metcon (Weight)
For Quality
30-20-10
Barbell Floor Press
Barbell Bent Over Rows
Aim for a moderate weight that challenging, maintaining good form with both movements.
No more than 12 mins on this piece.
Use the same weight for both movements.
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
40 Double unders
20 Alternating Hang Snatch @22.5/15kg
10 Pull-ups (Kipping/Butterfly)
Rest 3 Into:
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
30 Double unders
20 Alternating Hang Snatch @22.5/15kg
10 Pull-ups (Kipping/Butterfly)
Rest 3 Into:
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
20 Double unders
20 Alternating Hang Snatch @22.5/15kg
10 Pull-ups (Kipping/Butterfly)