CrossFit Inventive – CrossFit
Warm-up
Plank Hold:
10s On/10s Off
20s On/10s Off
30s On/10s Off
40s On/10s Off
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Mobility
3 Way Puppy Dog Pose
Pigeon 30s e.s
Active Spiderman + 5 Rotations e.s
Samson + Tricep 30s e.s
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ACTIVATION
10 Banded Pull aparts
10 Banded Pass Throughs
10 Banded Press
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Barbell
3 Muscle Snatches
3 Power Snatches 2s Pause In Catch
3 Power Snatches
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Muscle Snatch
5 x 3 @same load
1min-90s rest between sets.
Power Snatch
EMOM 7:
1 Pause Power Snatch – 2s In Catch
1 Power Snatch @normal speed.
Build enough to test out the pause receiving position.
Metcon (Time)
[15 Minute Time Cap]
L1
For Time:
30-24-18 of:
Dumbbell Power Snatch 22.5/15kg
15-12-9
Chest To Bar Pull-ups
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L2
For Time:
30-24-18 of:
Dumbbell Power Snatch 15/10kg
15-12-9
Pull-ups
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L3
For Time:
30-24-18 of:
Dumbbell Power Snatch (choose Load)
15-12-9
Ring Rows
*Snatchers are Alternating.