CrossFit Inventive – CrossFit
Warm-up
2:00 Mins Machine
Twisted Cross 0:30
Puppy Dog Pose 0:30
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
———-
ACTIVATION
20 Banded Pull-aparts
10 Banded Press e/s
5 HRPU
5 Scap Pulls
5 Kipping Knee Raises
——
10 Reps Empty Bar Bench Press
Bench Press (5 x 5 For Total Load.)
Stimulus:
– Athletes can build or use the same weights across all sets.
– Rest as needed between working sets.
– Barbell must come to a complete stop on the floor each rep.
– Score is Total Loading for all 5 Sets.
Metcon (Time)
50/40 Calorie Row
40-30-20
Hand Release Push-ups
Abmat Sit-ups
40/30 Calorie Row
20/15/10
Dumbbell Hang Power
Snatches 22.5/15kg
Toes To Bar
30/20 Calorie Row
Cap 20 Minutes
