CrossFit Inventive – CrossFit

Warm-up

Couch 1:00 e/s

20 Scorpions F/B

Lower Back/Hipflexor 0:30 e/s

Glute 0:30

3- way puppy dog pose

Twisted Cross 0:30 e/s

———-

ACTIVATION

20 Banded Pull-aparts

5 Inchworm 1 Push-up

20 Banded Glute Bridges

5 Scap Pulls

——

5 Barbell Deadlifts

Build to weight & WOD Set up.

Metcon (AMRAP – Reps)

FOR REPS

0:00-5:00:

50 Dual Dumbbell Floor Press 2 x 22.5/15kg

5:00-10:00:

50 Deadlifts

90/60kg

10:00-15:00:

50 Single Dumbbell Hang Power Snatch 22.5/15

15:00-20:00:

50 Lateral Bar Burpees

20:00-25:00:

Max Strict Pull-ups

Aim to get the 50 reps in each set of each

exercise.

It’s up to you if you want to push all the way to the end of each 5 minute block, however you will need to move on if you don’t complete the reps. You will have the chance to make up the reps in the last 5 minute block with Correct Full Range of Motion “Chin Over The Bar” Max Rep Strict Pull-ups.

If You Complete all sets of 50, your score will be 200 + your max strict pull-ups.
SUBS

Dual Dumbbell Floor Press

– Reduce Weight

– DB-Bent Over Rows

– Ring Row’s

DEADLIFTS

– Reduce Load

– Dual DB/Kettlebells

DB HANG POWER SNATCH

– Reduce Load

– Hang Power Clean

LATERAL BAR BURPEE

– Step Over Bar

– Noramal Burpee

– Frog Hops

MAX STRICT PULL-UPS

– Banded

– Ring Rows

– DB Bent Over Rows