CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder mobility
20 scorpions F/B
30 Sec Lower Back/Hipflexor e/s
30 sec Spiderman Lunge Hold e/s
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Activation:
3 Rounds for quality
6 Alt DB C&J (Mod weight)
6 Air Squats
6 Alt DB-Hang Snatch
6 Alt Cossack squats (2 Sec Pause e/s)
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Barbell:
10 Wrist rotations
3 Strict Press
3 Push Press
3 Push Jerk
3 Split Jerk
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2 Rounds:
1 Push jerk
1 Split Jerk
1 x Push Jerk + 1 x Split Jerk (On every minute x 8 )
EMOM X 8
* Build to a heavy single complex for the day if you wish or stay light and focus on technique if need be.
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap:
10 Alt DB-Clean & Jerk
10 Cal Machine
10 Alt DB-Hang Snatch
EMOM starting on 0:00 complete 5 burpees
RX Dumbbell= 1 x 22.5/15kg
Here you will work through the rounds and reps aiming to find a consistent pace.
On 3.2.1..Go you will perform 5 burpess then start your rounds.
Every minute after you will stop the rounds and complete 5 burpees then continue your work where you left off.
*Score is total completed rounds & reps.
