CrossFit Inventive – CrossFit

Warm-up

Upper Body

1. Wrist Stretches – 0:30/side

2. PVC Pass Throughs – 1:00

3. Banded Lat Distraction – 1:00/side

Lower Body

1. Banded Ankle Distraction – 1:00/side

2. Bottom Squat Hold – 1:00

3. Couch Stretch – 1:00/side

Activation

10 banded Pull aparts

10 banded pass throughs

10 banded OHS

5 Down Dog to Push ups

10 Alt Cossack Squats

30 Sec Hand Stand Hold

Handstand walk (Distance)

60m For Time

(5 minute cap)
SUBS

– Practice

– 80 x Box Handstand hand transitions

handstand hold on wall, 20 on/40 off every min for 8

Metcon (AMRAP – Reps)

Barbell warm-up:

3 Power Snatch

3 OHS

3 Squat Snatch

——-

On the 6:00… “What’s Up?”

AMRAP 9:

3 Squat Snatches

3 Toes to Bar

6 Squat Snatches

6 Toes to Bar

9 Squat Snatches

9 Toes to Bar

Continue to add (3) reps per round to each movement until the time cap is reached.

Barbell – 40 / 30 kg

Rep Count:

3’s=6

6’s=18

9’s=36

12’s=60

15’s=90

18’s=126

21’s=168
Modifications

SQUAT SNATCH

– Lighter loads

– Power Snatch

– Single Dumbbell Squat Snatch

– Single DB Power Snatch

TOES TO BAR

– V-Ups

– AbMat Sit-Ups

– Knees To Chest

– Toes To As High As Possible