CrossFit Inventive – CrossFit
Warm-up
Foam Roll
Lats 1:00 e.s
+ 4 Mins of your choice
—
Banded Upper
Couch 1:00 e.s
Active Spiderman 5 Rotation e.w
30s Ankle Mobility
30 s Wrist
1:00 Squat Hold
—
ACTIVATION
2 Laps halo Crab Walks
20 Halo Glute Bridges
10 Scorpions F/B
20s Hollow Hang
10 PVC Pass Throughs
10 PVC Pass Arounds e.w
10 PVC OHS
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“MIDLINE”
EMOM 9: (3 Sets)
30s L-Ring Hold
45s Light Plate Twists
16 Plate Halo’s (8 e.w)
—-
BARBELL:
3 Snatch HighPulls
3 Power Snatches
3 OHS
3 Squat Snatches
—
Build to 70-80% of what you want to achieve in Part B.
—
In a 15 Minute Window…. (Time)
For Time:
21-15-9 Overhead Squats 42.5/30kg
40-30-18 Pull-ups
In Remaining Time:
Heavy Set of 5 Overhead Squats From The Floor.
SUBS
OHS
– Reduce Reps
– Reduce Load
– Front Squats
– Air Squats
PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
– DB Plank Rows
