CrossFit Inventive – CrossFit
Warm-up
Banded Shoulders
Banded Lower
Front Rack 0:30
Wrist 0:30
Calf 0:30 e/s
30 Calf Pumps
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ACTIVATION
50 Double-unders/50 Singles
10 Scap Pulls
5 Kipping Swings
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Barbell
3 Hang Power Snatch
3 OHS
3 Squat Snatch
3 Thrusters
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* If you can’t Hang Squat Snatch, Just get as low as your technique allows.
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Hang Snatch (1 x 1)
Set 1: 3 Reps
Set 2: 3 Reps
Set 3: 2 Reps
Set 4: 1 Reps
Set 5: 1 Rep
Set 6: Heavy Single Attempt
Metcon (Time)
5 Rounds For Time:
60 Double-unders
15 Power Snatches 35/25kg
5 Bar Muscle-ups
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SUBS
DOUBLE-UNDERS
– Reduce Reps
– 1:00 Practice
– 100 Singles
15 POWER SNATCHES
– Reduce Load
– Reduce Reps
– Power Cleans
– Push Press
BAR MUSCLE-UPS
– Reduce Reps
– Banded
– Chest To Bar
– Strict Pull-ups