CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e.s
Frog 2:00
30s Body weight ankle mobility
3 Way Puppy Dog
Table Top 30s
Calf 30s e.s
30 Calf Pumps
—
ACTIVATION
– Banded Pull aparts x 20
– Banded Pass Throughs x 10
– 10 Banded OHS
—
BARBELL
3 Snatch High Pulls
3 Power Snatch
3 OHS/Low As Possible
3 Snatch Balance/Low As Possible
3 Squat Snatch/Power
Squat Snatch (1 x 1)
On The 1:30 x 10 Sets: [15 Minutes]
3-3-3-2-2-2-1-1-1-1
* Working through the structured rep range into a single.
* If you don’t wish to build, stay light and focus on technique.
* If you can’t squat snatch, power or get as low as you can, safely.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
4 Dumbbell Hang Power Snatch (Each Arm/Not Alt)
6 Toes To Bar
24 Double-unders
—
SUBS
DB HPS
– Reduce Load
– KBS
6 TOES TO BAR
– Reduce Reps
– Toes as high as possible
– Knee raises
– 12 Abmat Sit-ups
24 DUBZ
– – Reduce Reps
– 40 Single-unders
– 45s Practice
– 45s on any machine
