CrossFit Inventive – CrossFit
Warm-up
[THREE PIECE WORKOUT]
Couch 1:00 e.s
Glute 30s e.s
Squat Hold 30s e.s
Banded Upper
Banded Ankle 30s e.s
—
ACTIVATION
20 Banded Pull Aparts
10 Banded Pass Throughs
10 OHS
10 Boot Strappers
—-
BARBELL
3 Snatch High Pulls
3 Power Snatches
3 Hang Power Snatches
3 OHS
3 Squat Snatch/ Power Snatches
5 Power Cleans
5 Thrusters
—-
Squat Snatch
Squat Snatch
On the 1:30 x 6 Sets:
Set 1: 2 Reps
Set 2: 2 Reps
Set 3: 1 Rep
Set 4: 1 Rep
Set 5: 1 Rep
Set 6: 1 Rep
Building Into a Safe Heavy Single.
Beginners stay light and focus on technique.
Power Snatch if you can’t Squat Snatch.
Work on squat clean if you can’t go overhead.
Metcon (AMRAP – Reps)
“CompTrain Standard”
AMRAP 5:
10 Thrusters 43 / 30kg
10 Bar-Facing Burpees
10 Power Cleans 43 / 30kg
10 Bar-Facing Burpees
10 Hang Power Snatches 43 / 30kg
10 Bar-Facing Burpees
—-
Conditioning Category: Sprinty Threshold. Athletes should move at their maximal sustainable pace. This should be more aggressive than usual.
– Barbell Loading: Light enough to hold on for unbroken sets.
Bar-Facing Burpees: Should take less than 1:00 for every 10
– Score Total Reps
SUBS
THRUSTERS
– Reduce Loading
– Sub Dumbbell(s)
POWER CLEANS
– Reduce Loading
– Sub Dumbbell(s)
HANG POWER CLEANS
– Reduce Loading
– Sub Dumbbell(s)
HANG POWER SNATCHES
– Reduce Loading
– Sub Dumbbell(s)
BAR FACING BURPEES
– reduce Reps
– Lateral Bar Burpees
– Regular Burpees
– Frog Hops
– 10/8 Cal on any machine.
“MIDLINE FINISHER” (No Measure)
AMRAP 8:
10 OH-Plate Sit-ups
10 Plate Side Oblique Crunches e.s
10 GHD Sit-ups/Abmat Sit-ups
Choose own plate load