CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Spiderman Lunge Hold 1:00 e/s
Banded Ankle Mobility 0:30 e/s
PVC Pass Throughs x 10
PVC Pass Arounds x 10 e/w
10 PVC OHS
PVC Prone Lifts x 10
10 ALT RIG/RING PISTOLS
—–
BARBELL
3 SNATCH HIGH PULLS
3 POWER SNATCH
3 OHS
3 HANG SQUAT SNATCH
——-
ONLY GO AS LOW AS TECHNIQUE ALOWS
1 Power Snatch + 1 Hang Snatch (GoE90 x 8 Sets)
Building Safely based on Good Technique.
No need to build every set. Make each lift feel comfortable.
Metcon (Time)
For Time:
50 Alternating Dumbbell Hang Power Snatch
30 Pistol Squats
10 Wall Walks
30 Pistol Squats
50 Alternating Dumbbell Hang Power Snatch 22.5/15
(Cap 20)
SUBS
ALT DB SNATCHES
– reduce load
– DB Power Clean
PISTOL SQUATS
– Use a raiser under heal
– Hold Rings
– Hold uprights
WALL WALKS
– As close to wall as possible.
– 20 INCHWORM 1 PUSH-UP