CrossFit Inventive – CrossFit
Warm-up
Foam Roll Lats 1:00 e.s
+ 4 Minutes of your choose.
—-
T-Spine On Roller 1:00
Puppy Dog On Roller 1:00
Twisted Cross 30s e.s
Spiderman + 5 Rotations e.s
—
ACTIVATION
20 Halo Glute Bridges
20 Banded Pull aparts
10 Banded Pass Throughs
10 Banded OHS
—
BARBELL
5 Hang Snatch High Pulls
5 Hang Power Snatches
5 Power Snatches
—
Hang Power Snatch (1n 15 minutes)
8-8-6-6-4-4-2-2
12 Minute Time Cap (Time)
For Time:
45/40 Calorie Row
30 Box Jump Overs 24/20 inch
15 Power Snatches 52.5/37.5kg
—
SUBS
45/40Calorie Row
-45/40 Calorie Bike
– 40/35 Cal Ski
– 400m Run
BOX JUMP OVERS
– Reduce Reps
– Reduce Height
– Step Overs
– 2:00 Machine
POWER SNATCHES
– Reduce Load
– Reduce Reps
– Sub Dumbbells
– Sub KBS
