CrossFit Inventive – CrossFit
Warm-up
Foam Roll 5:00
Focus 1:00 Lats e.s + sore points.
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Mobility
Puppy Dog Pose On Roller 1:00
Twisted Cross 30s e.s
Active Spidermans
30s Squat Hold
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Red Band
10 banded pull-aparts
10 banded pass throughs
10 banded press
10 banded OHS
30 Calf Pumps
1:00 Crossover Single-unders practice.
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Barbell
10 Wrist Rotations
5 Front Squats
3 Hang Snatch High Pulls
3 Hang Snatch above knee
3 Hang Snatch Below Knees
3 Power Snatches
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Hang Power Snatch
0:00-15:00 Minute Running Clock (0-13:30)
Part A Into Part B…
Part A.
Go Every 90s x 5 Sets:
3 Position Power Snatch:
1 High Hang Power, Hips
1 Hang From Above Knee Height
1 Low Hang, Just below knees
Build up & complete 6 sets @70% of your 1RM Power Snatch. If you don’t have percentages, the weight should be a moderate load.
Scale accordingly.
Power Snatch
Part B.
Go Every 90s x 5 Sets:
Building safely into a 3RM TNG Power Snatch.
Stay at moderate load if needed.
Metcon (Time)
RX+
5 Rounds for Time:
10 Front Squats 80/60kgs
20/16 Calorie Row
30 Crossover Single-Unders
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RX
5 Rounds for Time:
10 Front Squats 70/47.5kgs
20/16 Calorie Row
30 Crossover Single-Unders
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L1
5 Rounds for Time:
10 Front Squats, 60/40kgs (Scale Further)
20/16 Calorie Row
30 Single Unders
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