CrossFit Inventive – CrossFit
Warm-up
Foam Roll:
Lats 1:00 e/s
Puppy Dog Pose 1:00 On Roller
Twisted Cross 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
———-
20 Banded Pull-aparts
10 Pass Throughs
10 Press e/s
5 HRPU’s
5 Scap Pulls
5 Kipping Kipping Knee Raises
Bench Press (12 mins )
Build To A Heavy 5 Reps
Then Drop Sets…..
1×5 -10%
1×5 -10%
Lat 5 and Drop Sets are Back To back Sets.
Metcon (Time)
For Time:
27-21-15-9
Alternating Dumbbell Power Snatch 22.5/15kg
Toes To Bar
(Cap 20)
With a large number of Toes To Bar, be careful not to go out too hard on the snatches and start the T2B in smaller numbers.
SUBS
ALT DUMBBELL POWER SNATCH
– Reduce Load
– Dumbbell Hang Power Snatch
– Dumbbell Power/hang Power Clean
– Kettlebell Swings
TOES TRO BAR
– Knees To Elbows
– Kipping Knee Raises
– Abmat Sit-ups:
35-30-25-10
