CrossFit Inventive – CrossFit
Warm-up
Couch 1:00
Lower Back 30s e.s
Spiderman + Rotations
Twisted Cross 30s e.s
Table Top 30s
Calf 20s e.s
30 Calf Pumps
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ACTIVATION
5 Boot Strappers
10 Banded Pass Throughs
15 Banded Pull aparts
10 Banded OHS
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BARBELL
10 Good Mornings
10 Back Rack Wrist Rotations
5 Back Squats
3 Snatch Grip Push Jerk
3 Power Snatch
3 OHS
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Metcon (Time)
For Time:
75 Power Snatches 35/25kg
Rest 2 Minutes
5 Rounds:
400m Run
15 Overhead Squats 42.5/30kg
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SUBS
POWER SNATCHES
– Reduce Load
– Reduce Reps
– Sub Dumbbell
400M RUN
– Reduce Distance
– 500/400m Row
– 400/300m Ski
– 1,000/850m Bike
OVERHEAD SQUATS
– Reduce Loading
– Reduce Reps
– Front Squats
– Goblet Squats