CrossFit Inventive – CrossFit
Warm-up
Foam Roll:
Lats 1:00 e.s
Lower Back 1:00
2:00 of Your Choice.
—
Banded Upper
Frog 2:00
Samson + Tricep 30s e/s
—
PVC:
10 Pass Throughs
10 Pass arounds e.w
10 OHS
10 Snatch Balance5
Boot Strappers
10 Scap Pulls
5 Kipping Swings
—
BARBELL
10 Good Mornings
3 Snatch High Pulls
3 OHS
3 Squat Snatches
—
Squat Snatch
On E90s x 6 Sets:
Set 1: 2 Reps
Set 2: 2 Reps
Set3: 1 Rep
Set 4: 1 Rep
Set 5: 1 Rep
Set 6: 1 Rep
Working our way into a safe single.
Stay light and focus on form if you’r not confident with this lift.
Power Snatch if you Squat Snatch.
Record last single rep.
Metcon (Time)
For Time:
21-15-9
Squat Snatch 42.5/30kg
Chest To Bar Pull-ups
[Time Cap 10 Minutes]
SUBS
SQUAT SNATCHES
– Reduce Reps
– Reduce Load
– Power Snatches
– OHS
– Sub Dumbbell(s)
CHEST TO BARS
– Reduce Reps
– Banded C2B
– Chin Over Bar
– Strict
-Ring Rows
– Alt DB Plank Rows
