CrossFit Inventive – CrossFit
Warm-up
10 leg swings forward/lateral
5 inchworm 1 push-up
30 sec spiderman lunge hold each side with rotation
30 sec glute each side
30 sec lower back hip flexor
30 sec wrist/forearm each side
then:
40 Green banded SLDL
2 laps banded crab walks + 10 double leg glute bridges in band.
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Barbell:
5 SLDL
5 Front squat
5 Squat cleans
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With a 40 minute time cap, work through:
Back Squat (8 minute EMOM x 2 reps )
Build to a heavy double over 8 sets.
Do not go to the point of failure.
Record heaviest double in rest or at the end of the session.
Rest 5 mins then: (go on the 12 min mark)
Metcon (Time)
For time:
21-15-9
Squat clean @45/30
Alt Dumbbell Snatch@1×22.5/15kg
Rest 5 minutes then:
Metcon (Time)
For Time:
9-12-15
Front Squat @70/45kg
Lateral Bar Burpee
*Record total finish time after this Metcon.
