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
