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