CrossFit Inventive – CrossFit
Warm-up
Banded Lower Body
Calf 0:30 e/s
30 Calf Pumps
——
20 Banded Good Mornings
10 Barbell Deadlifts
—–
Deadlift (No Touch Deadlift)
5 Sets 2 Reps
Athletes can build or stay at the same weight.
– Once the bar is lifted to the hips, the first rep begins. Lower the bar to 1inch off the ground, then immediately come back up to full extension.
The rep is complete when you are back up the top after the second rep.
Metcon (AMRAP – Reps)
4 Rounds x AMRAP 4:
20 x 10M Shuttle Runs
30/20 Bike Erg
Max Dumbbell Alternating Hang Snatches 22.5/15kg
Rest 2 Minutes
Between Rounds.
*Score Total Hang Power Snatches Over The 4 Sets.
SHUTTLE RUNS
– Reduce Reps
– 250m Run
30/20 Cal BIKE ERG
– 30/20 Cal Row
– 25/15 Cal Ski Erg
– 250m Run
DUMBBELL HANG POWER SNATCHES
– Reduce Load
– Change Movement as needed.
