CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Banded Lat 30s e/s
Banded Pec [Arm in Snatch Position] 30s e/s
Banded Pec [Arm straight to the side] 30s e/s
Samson + Tricep 30s e/s
Pigeon 1:00 e/s
Frog 90s
Wrist 30s
—
ACTIVATION
2 Rounds:
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Banded OHS
3 Strict Pull-ups
10 Push-ups
20 Halo Glute Bridges
—
BARBELL:
3 Power Snatch
3 OHS
3 Squat Snatch
3 Power Cleans
—
Overhead Squat
OH-Squat Waves
On the 1:30 x 6 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
* Start light to moderate and increase weight on the 4 & 2 Reps.
The 6 Reps In wave two will start at the 4 rep weight from waves one.
Record Rep 2 Weight.
Record start weight in comment box.
* If You can’t Overhead Squat. Front Squat or Back Squat. Coach, please add in.
Metcon (Time)
For Time:
20 Power Cleans 80/55kg
20 Floor Press 70/47.5kg
20 Overhead Squats 60/40kg
(12 Minute Cap)
Barbell Floor Press is From The Ground. Bom up in Glute Activation Position.
SUBS
ALL BARBELL MOVEMENTS
– Reduce Load as needed
– Sub Dumbbells
OVERHEAD SQUAT
– Sub Front Squat
– Double Dumbbell Front Squat
