CrossFit Inventive – Outdoor 4
Warm-up
MOBILITY
20 Scorpions F/B
Lower Back/Hipflexor 0:30
Frog 1:00
Twisted Cross 0:30
3 Way Puppy Dog Pose 0:30 each
Table Top 0:30
————-
Activation
20 Halo Glute Bridges
20 Banded Pull-aparts
10 Pass through
10 OHS
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Barbell:
3 Hang Snatch High Pulls
3 Hang Power Snatch
3 OHS/Front Squat
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Metcon (Time)
For Time:
30 Hang Power Snatches 35 / 25 kg
30 Burpees
30 Overhead Squats 35 / 25 kg
30 Burpees
30 Hang Squat Snatches 35 / 25 kg
Modifications
HANG POWER SNATCHES
– Reduce Reps
– Reduce Weight
– Hang Power Cleans
– Double Dumbbell
– Single Dumbbell
– Kettlebell Swings
BURPEES
– Frog Hops
– Push-ups
-Barbell Bent Over Rows
– Dumbbell Bent Over Rows
– 15 Single DB/KB Bent Over Rows E/S
OVERHEAD SQUATS
– Reduce Reps
– Reduce Weight
– Front Squats
– Double Dumbbell
– Single Dumbbell
HANG SQUAT SNATCHES
– Reduce Reps
– Reduce Weight
– Hang Squat Cleans
– Double Dumbbell
– Single Dumbbell