CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Banded:
Hamstring/Adductor/Lower Back 0:30 each
———–
Activation
30 Banded Pull aparts
10 Banded Press e/s
10 Banded Forward Pulls Off Rig e/s
10 Scap Pulls
5 Kipping Knee Raises
——-
BARBELL
3 Snatch High Pulls
3 Power Snatch
3 Behind Neck Snatch Grip Push Jerks
Hang Power Snatch (Record last 3 Reps)
Going in your own time. Limit Rest to only 1:00 minute after each set.
Chose Your own weights throughout.
Waves x 2 Sets:
5-4-3
5-4-3
These Reps are unbroken.
EG:
Set 1
5 @40
4 @45
3 @50
Set 2
5 @45
4 @50
3 @55
Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10 Toes To Bar
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch
50/35kg
SUBS
TOES TO BAR
– Knees To Elbows
– Knees To Chest
– Kipping Knee Raises
– V-ups
– 2 x Abmat Sit-ups
HANG POWER SNATCH
– Reduce Load
– Hang Power Clean
– Dual DB Hang’s
– 2 x Single DB Alternating
