CrossFit Inventive – CrossFit

Warm-up

Green Banded Shoulder Mobility

Green Banded Hamstring/Adductor/Lower Back

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ACTIVATION

15 Banded Good Mornings

10 Strict Push-ups

10 Scap Pulls

10 Kipping Swings

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Bench Press (EMOM 8:)

2 Reps On Every Minute x 8 minutes.

Down 1 rep on last week and adding an extra minute to build to a heavy Double.

Use a spotter but your spotter is not there to do all of your work. They are spotting for safety reasons.

if you don’t want to build to a heavy double, stay at one moderate weight for all sets.

Metcon (4 Rounds for reps)

4 x 3 Minute AMRAP’s…..

1 Bar Muscle-up

3 Dual Dumbbell Burpee Deadlifts (22.5/15’s)

6 Russian Kettlebell Swing 32/24Kg

(Rest 1:00 Between sets)
SUBS

1 BAR MUSCLE-UP

– 1 Banded Bar Muscle-up

– 1 Burpee Chest To Bar

– 1 Burpee Pull-up

– 2 Strict Pull-ups (Banded)

– 2 Ring Dips if space allows

DUAL DUMBBELL BURPEE DEADLIFTS

– Reduce weight as needed

32/24KG KETTLEBELL SWING

– Reduce weight as needed