CrossFit Inventive – CrossFit
Warm-up
Foam Roll Lats 1:00 e/s
Puppy Dog Pose 1:00 On Roller
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Activation
2 sets 10 reps
Banded 9090 Overhead Raises
Banded Press Each Side
Metcon (AMRAP – Reps)
Accessories
3 Sets For Quality:
100m Overhead Dumbbell/Suitcase Carry (50 e/w)
Max Barbell Inverted Rows
2:00 Rest
* Record total Inverted Rows
Overhead Dumbbell/Suitcase Carry
– Holding One Dumbbell By Your side and the Other In an Overhead active Shoulder Position.
– If you Can’t maintain a correct position for the entire carry, stop, rest and resume the carry, go lighter on your next set if need be.
Barbell Inverted Rows
– Heels up on a bench, pulling Chest towards the barbell making a light touch. Scale to feet on the floor with straight legs, or legs bent to make it easier.
Metcon (3 Rounds for reps)
AMRAP 5:
27 Power Snatches 42.5 / 30 kg
27 Burpees
27/21Calorie Bike erg
Rest 4:00
AMRAP 5:
21 Power Snatches 52.5 / 35 kg
21 Lateral Barbell Burpees
21/15 Calorie Bike erg
Rest 4:00
AMRAP 5:
15 Power Snatches 60 / 40 kg
15 Barbell-Facing Burpees
15/12 Calorie Bike erg
Modifications
POWER SNATCHES
– Reduce Weights
– Double Dumbbell
– Single Dumbbell
– Kettlebell Swings
– Hang Power Snatches
27/21 CALORIE BIKE ERG
– 27/21 Cal Row
– 21/15 Cal Ski
– 21/15 Cal Assault Bike
– 400m Run
LATERAL BARBELL BURPEES
– Burpees Over Dumbbell(s)
– Regular Burpees
21/15 CALORIE BIKE ERG
21/15 Cal Row
– 15/12 Cal Ski
– 15/12 Cal Assault Bike
– 300m Run
15 BARBELL-FACING BURPEES
– Bar Lateral Burpees
– Burpees Over Dumbbell(s)
– Regular Burpees
15/12 CALORIE BIKE ERG
15/12 Cal Row
– 12/9 Assault Bike
– 12/9 Cal Ski
– 200m Run
