CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Couch 1:00
Spiderman 0:30 e/s
Wrist 0:30 f/b
———–
20 Banded Pull-aparts
10 Banded Pull aparts
10 Banded Pass Throughs
10 Banded Press e/s
—–
10 Good Mornings
10 Alt Cossacks e/s
5 Push Press
5 Hang Power Snatch
Push Press (4 Sets 5 Reps @75% of Last Weeks Test. )
GO Every 90 Seconds>
Build up and complete 4 Sets 5 Reps (all at same weight) of last weeks 3RM
If you did not do last weeks 3RM Test. Go off howe you feel today and follow on next week.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
3 Hang Power Snatch 35/25kg
3 Burpee Pull-ups
6 Hang Power Snatch 35/25kg
6 Burpee Pull-ups
9 Hang Power Snatch 35/25kg
9 Burpee Pull-ups
“etc”
—–
* Keep adding 3 reps each round.
SUBS:
HANG POWER SNATCH
– Reduce Load
– Sub Dumbbells
– Hang Power Cleans
BURPEE PULL-UPS
– Pull-ups only
– Burpees only
Metcon (AMRAP – Reps)
Partner WOD Finisher
5 Minute of Max Calorie Bike erg.
30 seconds on/30 seconds off.
P1 works for 30 seconds while P2 Rest 30 seconds.
Complete 5 rounds each.
Score total Reps (cals) between you and your partner.
If you do not have a partner, work for 30 seconds, rest for 30 seconds each minute.
Choose any other machine if you can’t get a Bike Erg.