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
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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