CrossFit Inventive – CrossFit
Warm-up
Roll Lats 1:00 e/s
T-spine on roller 1:00
Puppy Dog On Roller 30s
Spiderman 0:30 e/s
Squat Hold 30s
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ACTIVATION
– 20 Banded Pull Aparts
– 10 Banded Pass Throughs
– 10 Banded OHS
– 30 Halo Glute Bridges
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BARBELL
– 3 Snatch High Pulls
– 3 Power Snatch
– 3 OHS
– 3 Squat Snatches
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Squat Snatch (1 x 1)
Build To Heavy Single.
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If you Can’t Squat Snatch, Record in Power Snatch Below. We are not testing both. Choose one or the other.
Metcon (Time)
For Time:
36 Burpee Chest To Bar Pull-ups
63 Dumbbell Hang Power Snatches @32/24kg
3,000m Bike Erg
Switch Arms Every 5 Reps.
RX+= 32/24kg Dumbbell Plus Burpee C2B
RX= 22.5/15kg DB Snatches + Burpee C2B
SUBS
BURPEE C2B
– Burpee Pull-ups
– Burpee Jump up as high as possible
– Reduce Reps
– Burpee To Target
DB SNATCHES
– Reduce Reps
– Reduce Load
– DB Cleans if you can’t go overhead.
3000M BIKE ERG
– 2500m is scaled
– 1500/1300m Row
– 1200/1000m Ski Erg
– 1200m Run
Power Snatch (Testing )
Build To Heavy Single.
