CrossFit Inventive – CrossFit
Warm-up
Mobility
10 Scorpions F/B
30s Lower Back/Hipflexor e.s
Spiderman + Int/Ext Rotations
30s Pike Press Through.
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Red Band:
10 Pull-aparts
10 Pass Throughs
10 OHS
10 Press
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Barbell
10 Good Mornings
1 Back Squat 10s Pause In Bottom of squat
5 Hang High Pulls
3 High Pulls from mid shin
3 Muscle Snatches
3 Power Snatches
Power Snatch
Build to a 1 Rep Max for the Day.
Building to a safe heavy single. Put the focus on driving the bar up through your balanced feet and be fast under receiving the bar.
Remember, if we start tight off the floor, the bar will feel a lot lighter.
Interval “NANCY” (Time)
1:00 On/1:00 Off Until “Nancy” Is Complete.
Begin each working minute with:
Buy-In: 7 Lateral Bar Burpees
Max Power Snatches @35/25kgs
“Nancy”
For Time:
75 Power Snatches @35/25kgs.
Score: Total Time.
“”DO NOT DUMP 5KG PLATES””
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Scaling
LBB:
Burpee Step Over Bar
Standard Burpees
HRPU
Power Snatches:
Reduce Load as needed
Alt Single Dumbbell Power Snatches
