CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Stretch:
Lower back Hipflexor 1 minute each side
Glute 1 minute each side
——————
Activation
20 Alternating Shoulder Taps
30 Second Plank Hold
30 Second Static Squat Hold
—-
10 Barbell Good Mornings
3 Snatch High Pulls
3 Power Snatch
3 Hang Power Snatch
Hang Power Snatch (5 Reps On Every 2 Minutes x 8 Sets )
Build to a Safe/Heavy 5 rep Max.
There is enough sets to start light and get the body moving in the right direction for the heavier attempts. Keep it safe.
You do not have to build every set if you wish.
Beginners stay light and focus on form!
GO: 0:00-2:00-4:00-6:00-8:00-10:00-12:00-14:00.
Metcon (Time)
6 Rounds For Time:
6 Power Snatch 40/30kg
6 Lateral bar Burpees
6 SDHP 40/30kg
6 Lateral Bar Burpees
(15 minute cap)
Scale barbell weight as needed.
RX= Barbell weight plus both feet take off over the bar burpees.
