CrossFit Inventive – CrossFit
Warm-up
SHOULDER PREP
10 PVC Pass Throughs
10 PVC Pass Arounds e.w
10 PVC OHS
10 PVC Prone Lift Offs
—-
MOBILITY
Puppy Dog 30s
Twisted Cross 30s e.s
Samson + Tricep 30s e.s
Body Weight Ankle Mobility 30s e.s
Squat Hold 30s
—
ACTIVATION
20 Halo Glute Bridges
10 Halo Air Squats
Barbell
10 Wrist Rotations
5 Front Squats
3 Snatch High Pulls
3 Power Snatch
3 Snatch Grip Push Jerks
—
Paused Front Squat
Go Every 90s x 10 Sets:
3 Front Squats 3s Pause In bottom position.
– Build up and to one load and start together.
– To build strength in the bottom position, be patient with each pause.
– If you cant hold the pause, your going to heavy!!
– Make sure to squat to parallel.
– Choose own load.
– Same Load for all 10 sets.
Power Snatch
Build up then together complete:
EMOM 10:
1 Reps @70-80% of 1M.
(Same Load for all 10 sets)
– Go off feel for the day if you don’t have percentages.
