CrossFit Inventive – CrossFit
Warm-up
Upper Body
1. Banded Shoulder Mobility
2. PVC:
Pass Throughs – 10
Pass Arounds 10 e/w
OHS x 10
Lower Body
1. Samson Stretch 0:30 e/s
2. Calf Stretch on Post – 0:30 e/s
3. Banded Hamstring Distraction – 1:00/side
ACTIVATION
1 Round for Quality:
0:30 Machine
0:30 Down Dog to Push-Up
0:30 Alternating Lunges
0:30 Ring Rows
0:30 Plank
Metcon (Time)
On The 0:00…
For Time (12:00 Time Cap):
5 Lateral Bar Burpees
10 Power Snatches 40 / 30 kg
21 Toes to Bar
5 Lateral Bar Burpees
10 Power Snatches 40 / 30 kg
15 Chest To Bar Pull-Ups
5 Lateral Bar Burpees
10 Power Snatches 40 / 30 kg
9 Bar Muscle-Ups
INTO:
Power Snatch (On the 12:00…Build to Heavy Single Power Snatch)
On the 12:00… Power Snatch
8:00 minutes to Build to a Heavy Single
*if you don’t want to build to a heavy single, Chose a lighter weight and do 1 rep On every minute for 8 minutes.
WOD MODIFICATIONS:
POWER SNATCHES
– Lighter Loads
– Alternating Single Dumbbell Power Snatches
– Power Cleans
TOES TO BAR
– 2 x AbMat Sit-Ups
– V-Ups
– Hanging Knee Raises
– Toes To As High As Possible
CHEST TO BAR PULL-UPS
– Chin Over Bar Pull-Ups
– Jumping Pull-Ups
– Ring Rows
BAR MUSCLE-UPS
– Chest To Bar Pull-Ups
– Jumping Bar Muscle-Ups
– Banded Bar Muscle-Ups
– Burpee Pull-Ups
– Ring Muscle-Ups
Metcon (No Measure)
EXTRAS
MIDLINE
27-21-15
ABMAT SIT-UP
HOLLOW ROCKS
