CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Couch 1:00
Lower Back/Hipflexor 0:30 e/s
——-
ACTIVATION
20 BANDED PULL APARTS
10 PASS THROUGHS
1O PRESS E/S
10 STRICT PUSH-UPS
10 SCAP PULLS
10 KIPPING SWINGS
5 STRICT PULL-UPS
Bench Press (1 Rep. Go Every Minute x 9)
Last Week. Building to a heavy Single.
If you do not want to build to a heavy single, stay moderate all the way through.
Metcon (Distance)
AMRAP 20:
Max Meter Row
Every 5 Minutes (Starting at 0:00)
5 Bar Muscle-ups
10 Hang Power Snatches 40/30kg
15 Box Jump Overs 24/20
* Record Max Metres
SUBS
MAX METER ROW
– Use any machine for Max Meters
BAR MUSCL-UPS
– Banded Bar Muscle-ups
– Chest To Bar
– Banded Chest To bar
– Kipping Pull-ups
– Banded (Any Pull-ups
– Ring Rows AHAP
HANG POWER SNATCH
– Reduce weight
– Hang Power Clean
– Dumbbell Alt Snatch
15 BOX JUMP OVERS
– Reduce Height
– Step Overs
