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.
