CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Glute 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Samson + Tricep 0:30 e/s
3 Way Puppy Dog 0:30 each way
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ACTIVATION
2 Laps Halo Crab Walks
20 Halo Glute Bridges
10 Halo Air Squats
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Barbell
3 Snatch High Pulls
3 Power Snatch
5 Back Squats
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Back Squat (4 x 2)
Build up 85-90% of your 1RM Back Squat for 4 sets of 2 reps @same weight.
If you haven’t got consistent percentages, go off feel for today.
Metcon (Time)
10 Rounds For Time:
3 Power Snatches 60/40kg
200m Run
1 Rope Climb
(Cap 23 Minutes)
SUBS
POWER SNATCHES
– Reduce Load
– Cleans
– Sub dumbbells
200M RUN
– Reduce distance
– 200m Row
– 200/180m Ski
– 500m Bike
– ROPE CLiMB
– Reduce Height
– 3 attempts at wrapping feet
– 3 laying to standing
– 3 Strict Pull-ups/5 Ring Rows
