CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Frog 2:00
Couch 0:30 e/s
Glute 0:30 e/s
———
2 Laps Crab Walks
20 Halo Glute Bridges
20 Banded Pull Aparts
10 Pass Throughs
10 Press e/s
10 OHS
———–
barbell
3 Snatch High Pulls (Establish Power position and Tight Bar Path.
3 Power Snatch
3 OHS
3 Hang Power Snatch
3 Hang Squat Snatch
1 Power Snatch + 1 Hang Snatch (7 Sets: GOE90)
Power Snatch- Catch with hips above parallel.
Hang Snatch- ideally working on catching in a full squat position.
If you can’t do that, aim to catch as low as you can.
Build in weight where possible.
Metcon (Calories)
AMRAP 15:
Max Calorie Bikes
On The Minute (Staring at 0:00)
10 Wallballs 9/6kg
*Score Total Calories
*Make sure your squats are below Parallel.
SUBS
MAX CAL BIKE
– Max Cals on any machine
WALLBALLS
– Reduce Load
– Reduce Reps
– Single DB Thrusters
– Weighted Squat/ Air Squat