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.