CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Banded Lower
Glute 30s e.s
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ACTIVATION
10 Banded Pass Throughs
10 Banded Pull aparts
10 Banded OHS
10 Alt Single Leg V-ups
10 Scap Pulls
3 Strict Pull-ups/5 Ring Rows
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Squat Snatch
Go Every 90s x 6Sets:
Set 1: 2 Reps
Set 2: 2 Reps
Set 3: 1 Rep
Set 4: 2 Reps
Set 5: 2 Reps
Set 1: 1 Reps
Use the First Wave of 2,2,1 Reps as a warm-up, aiming to go heavier on our second wave of 2,2 & 1 Reps.
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
RX Weight: 35/24kg
SUBS
POWER SNATCHES
– Reduce Load
– Reduce Reps
– Sub Dumbbells
– Kettlebell Swings
BAR MUSCLE-UPS
– Banded BMU
– Jumping Box BMU
– Chest To Bar
– Pull-ups
– 5 Burpee To Target