CrossFit Inventive – CrossFit
Warm-up
Foam Roll 5 Minutes
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T-Spine On Roller 1:00
Puppy Dog On Roller 1:00
Samson + Tricep 30s e.s
Wrist 30s
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ACTIVATION
2 Lapas Halo Crab Walks
5 Inchworm 1 Push-up
Red Band:
10 Pass Throughs
10 Pull Aparts
10 Press (both hands)
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Barbell:
5 Strict Press
3 Snatch High Pulls
3 Power Snatches
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Strict Press (4 Sets 8 Reps
Go Every 2:00 Together.
* Same Load for the 4 sets.
)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Power Snatch (Every 90s x 4 Sets: Together.
8 TNG Power Snatches
* Same Load for all 8 sets.
* Choose a sustainable weight you can mange the 4 sets with good technique.)
SUB, POWER CLEAN
15 Min Cap (Time)
Level 1: RX
For Time:
120/100 Calories Bike Erg
EMOM: 12 Alternating DB Power Snatch Until Cals Are Complete.
* Start with 12 DB Power Snatch @0:00.
RX Dumbbell: 1 x 22.5/15kg
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Level 2: Scaled
For Time:
120/100 Calories Bike Erg
EMOM: 12 Alternating DB Power Snatch Until Cals Are Complete.
* Start with 12 DB Power Snatch @0:00.
Dumbbell: [Choose own DB load] [Scale Cals if needed]
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Level 3:
100 Calories Bike Erg
EMOM: 12 Alternating DB Power Snatch Until Cals Are Complete.
* Start with 12 DB Power Snatch @0:00.
Dumbbell: [Choose own DB load] [Scale Cals if needed] {ReducePower Snatch numbers]
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SUB
Dumbbell Alt Power Snatches
– DB Alt Power Cleans
– Dual DB Deadlifts
