CrossFit Inventive – CrossFit

Warm-up

Medball Thorasic Opener 3 x 30 sec 15 rest

Twisted Cross 30 sec E/S

Spiderman Lunge Hold with rotation 30 E/S

Wrist stretch 30 sec Front/Back

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Activation

3 inchworm 1 push up

1 wall-walk with 10 sec Hold

10 PVC Pass throughs

10 PVC pass arounds

10 PVC OHS

10 PVC Snatch Balance

30 Sec Handstand Hold/Wall-walk hold

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Power Santch progressions

Power Snatch (Increasing weight/Decreasing reps)

Power Snatch

On the Minute x 3:

5 Touch and Go Power Snatches

Rest 1 Minute

On the Minute x 3:

3 Touch and Go Power Snatches

Rest 1 Minute

On the Minute x 3:

1 Power Snatch

(DESCRIPTION

Cycling power snatches is a big focus of today’s day of training

Before completing light snatches in the conditioning piece that follows, we’ll cycle some heavier loads here

The sets of 5 and 3 are designed to be complete unbroken as “”touch-and-go”” reps

Look to build in weight over each of the 9 sets

The piece flows like this

(On the 1:00): 5 Touch and Go Power Snatches

(On the 2:00): 5 Touch and Go Power Snatches

(On the 3:00): 5 Touch and Go Power Snatches

(On the 4:00): Rest

(On the 5:00): 3 Touch and Go Power Snatches

(On the 6:00): 3 Touch and Go Power Snatches

(On the 7:00): 3 Touch and Go Power Snatches

(On the 8:00): Rest

(On the 9:00): 1 Power Snatch

(On the 10:00): 1 Power Snatch

(On the 11:00): 1 Power Snatch

Record your heaviest single rep as your final score for the day

Metcon (Time)

5 Rounds For Time:

12 Kipping Handstand Push-ups

9 Power Snatches 50/35kg

6 Overhead Squats 50/35kg

15 minute cap
SUBS

Abmat/plate HSPU

Seated DB Strict press

Knees on Box HSPU

Scale snatch and OHS weight as needed or Do Front Squats instead of OHS.