CrossFit Inventive – CrossFit
Warm-up
Green Banded Shoulder Mobility
Green Banded Lower Mobility
Calf 0:30 e/s
30 Calf Pumps
——–
Activation
2 Laps Walking Lunges
4 laps Overhead Dumbbell Carries
30 Sec HS-Hold/Wall Walk Hold
30 Double-unders/60 Singles
———-
Barbell:
10 Wrist Rotations
3 Strict Press
3 Push Press
3 Push Jerk
3 Split Jerk
—–
Split Jerk
From The Rig
EMOM 7 x 1 Rep
Deduct 10% of Weight From Your Heaviest Single and Complete 3 Sets 2 Reps at the same weight.
Rest as needed between 3 x 2.
Record heaviest Singles and Drop set weight in comment Box.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Kipping HSPU’s
30 Double-unders
12 Dual Dumbbell Front Rack Alt Lunges
Dumbbells: 2 x 22.5/15kg
SUBS
KIPPING HSPU’S
– Use raises
– Use Box
– Dual Dumbbell Push Press
30 DOUBLE-UNDERS
– 60 Singles
– 20 Sec Dubz Practice
– Reduce reps as needed if your Calf muscle get tight/ Change to Alt Shoulder taps.
12 DUAL DUMBBELL FRONT RACK LUNGES
– Reduce Load
– Reduce Reps
– Reverse Lunges
– Front Rack Squats
– 15 Cal Bike/Row/Ski
