CrossFit Inventive – CrossFit
Warm-up
Green Banded Shoulder Mobility
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
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PVC
10 Pass Throughs
10 Pass arounds
10 OHS
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Red Band:
20 Pull aparts
10 Press e/s
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HALO BAND
20 Halo Glute Bridges
4 laps Crab Walks
20 Halo Air Squats
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Barbell:
3 Snatch High Pulls
3 Snatch Grip Push Jerk (Behind neck)
3 Power snatch
Snatch (3-3-3-3-3-2-1-1)
Start @40% Of your 1RM or estimated.
Increase each set in small increments or where possible.
All Reps 3’s and 2’s need to be Touch & Go.
Record weight of last single.
Sets 0-6 Go E90 sec
Sets 7-8 EMOM
Go:
0-130-3-430-6-730-830-930
Metcon (AMRAP – Reps)
AMRAP 6:
Max WallBall Shots @9/6kg
On The Minute (Staring at 0:00)
5 Power Snatch @60/40kg
CONDITIONING CATEGORY: Sprint/Threshold
WALLBALLS: Sets of 7 or more.
Snatch: Quick singles. Less than 15s per minute.
SCORE: Total wallball reps.
– Set a goal number of wallball reps to complete each minute (ideally 12 or more). We want to go for big sets here.
– Quick singles on the snatches will likely be the most sustainable.
– Quick transitions.
SUBS
POWER SNATCH
– Reduce weight as needed
– Power Cleans
– Dual/Single Dumbbell
WALLBALL
– Reduce weight
– Wallball Squats
– Single DB Thruster
– Air Squats
