CrossFit Inventive – CrossFit
Warm-up
PVC:
10 Pass Throughs
10 Pass Arounds e.w
10 Overhead Squats
5 BTK Snatch Grip Push Jerks
—
Lat On Upright 30s e.s
Pec On Upright 30s
Squat Hold 30s
Spiderman + 5 Int/Ext Rotations e.s
Table Top 30s
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Activation & Barbell
20 Banded Pull-aparts
10 Banded Press
20s Active Hollow Hang
5 Ring Dip Negatives/Push-up Negs
3 Snatch High Pull
3 Power Snatches (focus on catching a partial squat, not muscling)
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Power Snatch
Barbell Power Snatch Cycling
EMOM Style…
Mins 1 – 4: 5 x TNG @60/40kg
Mins 5 – 8: 3 TNG @70/47.5kg
Mins 9 – 12: 1 Power Snatch @challenging Load – No more than 80/60kgs
Reduce Loads to manage TNG Reps.
Score: 4 x 1 Load.
Metcon (Time)
L1
3 Rounds For Quality:
15 Strict Pull-ups
15 Deadball Over Shoulders @AHAP
15 Strict Ring Dips
—
L2
3 Rounds For Quality:
15 Strict Pull-ups/Banded/Reduce Reps
15 Deadball Over Shoulders @AHAP
15 Strict Ring Dips/Banded/Stationary/Banded Stationary.
—
L3
3 Rounds For Quality:
10-15 Ring Rows
15 Deadball Over Shoulder/Plate Ground To Overhead
30 Banded Tricep Ext
For Quality:
Move through fast and efficiently.
Chin over bar on ever pull-up with elbows starting fully extended.
Dips, Reach full extension at elbows. Biceps on top of the rings in the decent.