CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Standing Quad 30s e.s
Squat Hold 30s
Spiderman 30s e.s
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ACTIVATION
3 Way Banded Pull Aparts
10 Pass Throughs
10 OHS
15 Banded Single Arm Lat Rows e.s
15 Scap Pulls
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Strict Pull-ups
Perform as follows; 1-2-3-4-5-6-7-8-9-10 etc up to Max reps that can be achieved for strict pull-ups.
Once you reach max reps, work back down to 1 again.
if you reach 10 reps, rest 60s and complete 10 reps, back down to 1 rep.
Only rest as required between each set. Bigger numbers, no more than 60s.
Record Total Reps
1 Tall Snatch + 1 Hang Power Snatch + 1 Power Snatch (Go Ever 90s x 10 Sets
Must complete In Sets of 2 @same weight
Record Last Two Sets)
“Sprint” (Time)
1 Round For Time:
30/25 Cal Row
30 Power Snatches @42.5/30kg’s
[8 Minute Time Cap]
SUBS
30/25 CAL ROW
– 30/25 Cal Bike
– 27/20 Cal Ski Erg
30 POWER SNATCHES
– Reduce reps
– Reduce Load
– Power Cleans
– Sub Dumbbels
