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