CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Couch 1:00
Spiderman 1:00 e/s
Lower Back 0:30 e/s (Pull leg across body)
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 Wrist Rotations
5 Strict Press
5 Push Press
Push Press (4 Sets 4 Reps @80% of your 3RM)
Go Every 90 Seconds.
If you did not do the 3rm test, go off feel or follow on from last weeks performance. Aim to add 2.5-5kg max.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10 Dumbbell Alt Power Snatch
15 Burpee Box Jump Overs
20 Dumbbell Alt Power Snatch
15 Burpee Box Jump Overs
30 Dumbbell Alt Power Snatch
15 Burpee Box Jump Overs
—
Add 10 Dumbbell Alt Power Snatch Per Round.
1 Set = Dumbbell Alt Power Snatch + 15 Burpee Box Jump Overs.
Dumbbell Alt Power Snatch:22.5/15kg
Box :24/20 inch
SUBS
HANG POWER SNATCH
– Reduce Load
– Hang Power Clean
– Alt DB Snatch
BURPEE BOX JUMP OVERS
– Reduce box Height
– Burpee step overs
– Reduce reps
– Burpees
