CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Spiderman 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Calf 0:20 e/s
30 Calf Pumps
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Banded Shoulder Mobility
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ACTIVATION
10 Banded Pull-aparts
10 Pass throughs
10 Press e/s
10 Scap Pulls
10 Kipping Swings
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Strict Pull-ups (“Test”)
1 Set of Max Reps
You can Hang as long as you want between reps but the set is complete as soon as you come off the bar. No resting feet on the ground. No Kipping!!
To be re tested.
Power Snatch (Power Snatch Cycling)
Unbroken Sets: For Load:
15-12-9
Rest as needed between sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 17:
7 Box Jump Overs 24/20 inch
7 Pull-ups
7 Power Snatches 35/25kg
Every 3 Minutes Starting 0:00:
7 Lateral Bar Burpees
Burpees:
0:00
3:00
6:00
9:00
12:00
15:00
