CrossFit Inventive – CrossFit
Warm-up
Roll Lats 1:00 e/s
Puppy Dog On Roller 1:00
Twisted Cross 30s e/s
Table Top 30s
Frog 90s
Couch 1:00 e/s
Kneeling Ankle 30s e/s
—
ACTIVATION
5 Pike HSPU’s
30s HS-Hold
6 Scap Pulls
6 Kipping Swings
6 Alt Assisted Pistol Squats (Rings/Uprights)
—
Barbell:
3 hang Snatch High Pulls
3 Hang Power Snatch
3 OHS
3 Squat Snatch
—
Hang Snatch (
GoE 90s)
Set 1: 3 Reps
Set 2: 2 Reps
Set 3: 2 Reps
Set 4: 2 Reps
Set 5: 1 Rep
Set 6: 1 Rep
Aim for Hang Squat Snatch Reps.
Only Hang Power Snatch if you can’t squat snatch.
Do NOT Build to a heavy single. Weights should start around 75% and finish around 85%.
If you do not have percentages, go off feel. Repeat weights if need be. Only build if your technique is good.
Record Start weight in Comment Box and Single in Score Box.
“Bloody Mary” (AMRAP – Rounds and Reps)
AMRAP 20:
5 Handstand Push-ups
10 Pistol Squats
15 Pull-ups
Every 4 Minutes [Starting at 0:00]
15 Hang Power Snatches 35/25kg
SUBS
HSPU
– Use raises
– Pike HSPU
– DB Press
– Push-ups
PISTOL SQUATS
– Reduce Reps
– Reverse Lunge to abmat (Keep back foot off the ground)
– Single Leg Squat to Bench
– Use Uprights
– Reverse Lunges
– Air Squats
PULL-UPS
– Reduce reps
– 5-10 Strict Reps
– Banded
– Ring Rows
– DB Rows
HANG POWER SNATCH
– Reduce Reps
– Reduce Load
– Sub Single Dumbbell
– KBS 16/12kgs
