CrossFit Inventive – CrossFit
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Warm-up
Banded Shoulder Mobility
Wrist 0:30
Spiderman 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
—–
ACTIVATION
20 Banded Pull-aparts
10 Banded Pass Throughs
10 Banded Press e/s
5 Air Squats 2s Pause In Bottom.
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BARBELL
10 Wrist Rotations
3 Strict Press
3 Push Press
3 Power Snatches
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Power Snatch (5 x 3)
5 Sets @same weight.
Complete 2-3 building sets then 5 Sets 3 Reps @same weight. You may drop reset or touch & go reps. Drop reset needs to brief.
Rest as needed between working sets.
(20 Minutes) (AMRAP – Reps)
AMRAP 7:
Max Power Snatches 50 / 37.5 kg
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Max Bar-Facing Burpees
On the Minute:
7 Push Presses 50 / 37.5 kg
* Score is Combined total Reps of Power Snatches & Bar Facing Burpees.
SUBS
POWER SNATCHES
– Reduce Load
– Single Dumbbell Power Snatches
– Kettlebell Swings
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x Sit-Ups
BAR-FACING BURPEES
– Lateral Barbell Burpees
– Regular Burpees
PUSH PRESSES
– Reduce Reps
– Reduce Loading
– Double Dumbbell Push Presses