CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Lower Back/Hipflexor 0:30 e/s
Frog 2:00
Spiderman 0:30 e/s
——–
ACTIVATION
10 Banded Pull aparts
10 Pass Throughs
10 Press e/s
10 Scap Pulls
5 Kipping Knee Raises
—-
Barbell:
3 Hang Muscle Snatch
3 OHS
3 Squat Snatch
(Use PVC if need be)
Hang Muscle Snatch (3 On Every Minute x 5 Sets)
“Primer”
Do Not Build to failure!
Enough weight to work hard on Muscling the bar above head without Dropping under it.
Squat Snatch (3-3-2-2-1-1)
Go Every 90 x 6 Sets.
Build into a safe single.
Aim to get rep ranges 3 & 2’s Touch & Go Reps.
Record Last Single.
If you can not squat snatch, Power snatch or get as low as you can without compromising Technique.
Metcon (Time)
3 Rounds For Time:
9 Squat Snatch 60/40kg
18/15 Calorie Row
21 Toes To Bar
Cap 15:00
SUBS
SQUAT SNATCH
– Reduce reps @RX
– Reduce Load
– Power Snatch
– Power/Squat Clean
18/15 Calorie ROW
– 18/15 Cal Bike erg
– 18/15 cal Ski Erg
-15/10 Cal Assault Bike
TOES TO BAR
– Knees To Elbows
– Kipping Knee Raises
– V-ups
– 40 Abmat Sit-ups