CrossFit Inventive – CrossFit

Warm-up

2 x 30 sec T-spine stretch on Wallball 15 sec rest

30 sec twisted cross E/S

30 sec puppy dog pose

30 sec pike stretch

30 sec pigeon E/S

30 sec Lower back/hipflexor E/S

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Activation:

3 sets:

30 single unders

10 PVC pipe Overhead squats

5 V-ups or V-sits

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1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch (On Every 90 sec x 7 sets)

Beginners stay light and focus on Technique.

Scale movement to (3 Hang Power Snatch) if need be.

Those confident with the movement, built top a moderate to heavy weight. Keep in mind it is de-load week.

“Paw Patrol” (AMRAP – Rounds and Reps)

15 min amrap:

60 Double-unders

20 Toes to Bar

10 Hang Squat Snatch @60/42.5kg

* Scale to Hang power snatch and reduce load where needed.

* Hang squat clean or Hang power clean if anyone has overhead issues.