CrossFit Inventive – CrossFit


Banded Shoulder Mobility

Frog Stretch 60 seconds

20 Scopions F/B

Lower back/Hipflexor 30 Sec E/S



10 PVC pass throughs

10 PVC Pass arounds each way


10 PVC Snatch Balance



3 Snatch Pull

3 Power Snatch

3 Hang Snatch Pulls

3 Hang Snatch

Then 1 round of the below complex

Metcon (Weight)

On the 2:00 x 5 Sets:

1 Snatch Pull

1 Power Snatch

1 Hang Snatch Pull

1 Hang Snatch

* Hang snatch can be full or power.
Build over the course the 5 sets were needed. This technique based, NOT aimimng for big weight.

Beginners stay light.

Metcon (Time)

“Red Zone”


Hang Power Snatch 40/30kg

Thrusters 40/30kg

(15 minute Cap)

This barbell couplet alternates between a total body pull and a total body press

The weight is designed to be very light

You should be able to complete 30+ reps at each movement when fresh

Use one weight for both barbell movements

The rep scheme goes “down and back” for a total of 138 reps

Choose weights that allow you to complete the work in less than 10 minutes