CrossFit Inventive – CrossFit
Warm-up
Green Banded Shoulder Mobility
Green Banded Hamstring/Adductor/Lower Back
———–
ACTIVATION
15 Banded Good Mornings
10 Strict Push-ups
10 Scap Pulls
10 Kipping Swings
———–
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
