CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Frog 2:00
Glute 1:00 e/s
Wrist 0:30 F/B
—————
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
