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