CrossFit Inventive – CrossFit
Warm-up
General Warm-up
30s Machine
10 PVC Pass Throughs
10 PVC Pass Arounds
30s Machine
10 PVC OHS
10 PVC Snatch Balance
30s Machine
10 PVC Prone Lift Offs
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Mobility
Squat Hold 1:00
Ankle Mobility 30s e.s
Active Spiderman 30s e.s
Twisted Cross 30s e.s
Puppy Dog (L&R 30s each)
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ACTIVATION
10 Scap Pulls
5 Kipping swings
3 Strict Pull-ups/5 Ring Rows
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Barbell:
3 Snatch High Pulls
3 Power Snatches
3 OHS
3 Squat Snatch/Power
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Build to our heaviest snatch weight for the day and warm-up to our gymnastics movements.
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24 Minutes (3 Rounds for reps)
L1
AMRAP 6:
45/38 Calorie Row Buy In
Into:
12 Bar Muscle-ups
6 Squat Snatches 60/40kg
Rest 3 Minutes
AMRAP 6:
45/38 Calorie Row Buy In
Into:
9 Bar Muscle-ups
4 Squat Snatches 65/42.5kg
Rest 3 Minutes
AMRAP 6:
45/38 Calorie Row Buy In
Into:
6 Bar Muscle-ups
2 Squat/Power Snatches
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L2
AMRAP 6:
45/38 Calorie Row Buy In
Into:
12 Bar Muscle-ups/C2B
6 Squat/Power Snatches
Rest 3 Minutes
AMRAP 6:
45/38 Calorie Row Buy In
Into:
9 Bar Muscle-ups/C2B
4 Squat/Power Snatches
Rest 3 Minutes
AMRAP 6:
45/38 Calorie Row Buy In
Into:
6 Bar Muscle-ups/C2B
2 Squat/Power Snatches
(Choose Own Load)
—
L3
AMRAP 6:
45/38 Calorie Row Buy In
Into:
20 Ring Rows
12 Alt DB Snatches
Rest 3 Minutes
AMRAP 6:
45/38 Calorie Row Buy In
Into:
12 Ring Rows
8 Alt DB Snatches
Rest 3 Minutes
AMRAP 6:
45/38 Calorie Row Buy In
Into:
6 Ring Rows
4 Alt DB Snatches
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Record Reps of the Snatches & BMUPS each set.