CrossFit Inventive – CrossFit

Warm-up

Mobility:

Frog 60 sec

Couch 60 sec E/S

Green banded Ankle 30 E/S

——–

Activation:

2 rounds:

100m Run (4th drain)

10 Lateral Box Step-ups E/S

10 PVC Pass throughs

10 PVC Pipe OHS

——–

Barbell:

10 wrist roations

5 Front squats

3 Power snatch

3 OHS

3 squat snatch

——–

Front Squat (EMOM Waves)

Mins:

0- 1 @75%

1- 1@80%

2- 1@87.5%

3- 1@80%

4- 1@87.5%

5- 1@90%

6- 1@87.5%

7- 1@90%

8- 1@92.5%

Aim to finish 2.5kg on last weeks performance.

Record heaviest single.

Metcon (Time)

For Time

3 rounds:

7 Squat Snatch @42.5/30kg

7 T2B

7 Box Jump Overs @24/20 inch

400m Run

3 Rounds:

7 Squat Snatch @42.5/30kg

7 T2B

7 Box Jump Overs @24/20 inch

400m Run

3 Rounds:

7 Squat Snatch @42.5/30kg

7 T2B

7 Box Jump Overs @24/20 inch

(20 min cap)

*Power snatch if you cannot squat snatch or reduce load or use empty bar and focus on Squat snatch.