CrossFit Inventive – CrossFit
Warm-up
Twisted Cross 0:30 e/s
Plated Snatch Position Opener 2 x 30’s/15’r( lay with shoulderb-lades on Abmat holding 1.25-2.5kg plates in each hand. Let the weight slowly take your arms back, opening up your chest and shoulders for a better receiving snatch position.
Lower Back/Hipflexor 0:30 e/s
Couch 1:00 e/s
Banded Lat 1:00 e/s
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30 Banded Pull aparts
10 Scap Pulls
5 Kipping Knee Raises
3 Barbell Power Snatch
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After todays Metcon, rest 3 min from 9:00 – 12:00 starting your first round of Max Rep Chest To Bar on the 12:00.
Last round: 20:00-22:00
Power Snatch (Go Every 90 x 6)
Build To a Heavy 3 Touch @ Go Power Snatch over 6 Sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
21 Russian KBS 32/24kg
15 Toes To Bar
9 Power Snatch @50/35kg
RUSSIAN KETTLEBELL SWINGS
– reduce Load
– reduce reps
TOES TO BAR
– Reduce reps
– Knees To Elbows
– Kipping Knee raises
– 20 Abmat Sit-ups
POWER SNATCH
– Reduce Load
– 18 Alt DB Snatch
Metcon (AMRAP – Reps)
CHEST TO BAR PULL-UP CONDITIONING
On The 2:00 x 5 Sets:
1 Unbroken Set of Chest To Bar.
Record Max Reps
– If ypour max unbroken set of CV2B is 5 reps or less, modify to Regular pull-ups(kipping/Butterfly) and work on volume.
SUBS
– Regular Pull-ups
– Max Strict Pull-ups
– Banded Options
– Dual Dumbbell Rows