CrossFit Inventive – CrossFit
Warm-up
5 Mins Foam Rolling
—
Puppy DogPose On Roller 1:00
T-spine On Rolloer 1:00
Frog 2:00
Samson + Tricep 30s e.s
Wrist 30s Forward Facing
Banded Neck Stretch 30s e.s
—
ACTIVATION
Banded:
10 Pass Throughs
10 Pull aparts
10 Press e.s
20s HS-Hold/Wall Walk Hold
5 Kick-up Tempo Decent HSPU’s
Or 10 DB Strict Press e.s
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Barbell
3 Snatch High Pull
3 Power Snatch
3 OHS
3 Squat Snatch
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Metcon (AMRAP – Reps)
AMRAP 3:
400/350m Row
21 Hang Power Snatches 42.5/30kg
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400/350m Row
18 Power Snatches 42.5/30kg
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400/350m Row
15 Overhead Squats 42.5/30kg
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400/350m Row
12 Squat Snatches 42.5/30kg
Max Handstand Push-ups
* Score: Max HSPU as a total over the 4 sets.
SUBS
400/35M ROW
– Reduce Distance
– 400m Run
– 350/300m Ski
– 800m Bike
BARBELL
– Sub Dumbbell(s)
– Ask Coaches on Barbell Subs
HSPU’S
– Use Raises
– Max Pike HSPU
– Max DB Strict Press
– Max DB Push Press
