CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder Mobility

Frog 2:00

Glute 1:00 e/s

Wrist 0:30 F/B

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ACTIVATION

20 Banded Pull aparts

Pass Throughs 10

Press 10 e/s

1 Wall Walk

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Barbell:

2 Snatch high pulls

2 Power snatch

2 OHS

2 Squat snatch

Snatch (3-3-3-2-2-1)

Go Every 90 Sec

All reps more than 1 are touch & Go.

Start Light and build each set where possible.

Record Last Single

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

4 Wall Walks

8 Dumbell Snatches

22.5/15kg

12 Toes To Bar
SUBS

WALL WALKS

– Reduce reps

– Move feet up wall only

– Inchowrm to push up

DUMBBELL SNATCHES

– Reduce load

– Power clean

TOES TO BAR

– Reduce reps

– Knees to elbows

– Kipping Knee raises

– 12 V-ups

– 18 Abmat Sit-ups