CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Couch Stretch 1:00 e/s
Glute 1:00 e/s
Static Squat Hold 1:00
30 Calf Pumps
RED BAND:
20 Pull aparts
10 Pass Throughs
10 OHS
10 Press E/S
Barbell:
3 Hang Snatch High Pulls
3 Hang Power Snatch
3 OHS
3 Hang Squat Snatch
—
1 Hang Power Snatch
1 Hang Squat Snatch
1 Hang Power Snatch 1 Hang Squat Snatch (EMOM x 10)
Focus here is working our way into a solid and confident catch in both movements.
If you can not Squat Snatch, Double hang power snatch, focus on getting as low as you can.
No building a heavy single, keep this technique based.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 Box Jump Overs 24/20 inch
10 Hang Squat Snatch 40/30kg
SUBS
Box jump overs:
– Box Step overs
– Reduce box height
Hang Squat Snatch
– Reduce weight
– Hang Power Snatch
