CrossFit Inventive – CrossFit
Warm-up
BANDED SHOULDER MOBILITY
LOWERBACK/HIPFLEXOR 0:30 E/S
GLUTE 0:30 E/S
SIDERMAN 0:30 E/S
——–
ACTIVATION
20 BANDED GOOD MORNINGS
20 HALO GLUTE BRIDGES
10 BANDED PULL-APARTS
10 PASS THROUGHS
10 OHS
—-
BARBELL
3 SNATCH HIGH PULLS
3 POWER SNATCH
3 HANG POWER SNATCH
Metcon (No Measure)
‘MIDLINE: (CAP 7:00)
3 SETS:
20 SEC L-RING HOLD
30 SEC HOLLOW HOLD
40 SEC PLANK HOLD
FLOW THROUGH EACH EXERCISE WITH MINIMAL REST, MAKING SURE THAT YOU COMPLETE THE TIMES FOR ALL MOVEMENTS. WE ARE ONLY RESTING AS NEEDED TO GET THROUGH THE ENTIRE 3 SETS.
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Two Part Workout.
0:00-12:00 (12 MIN CAP)
Part A:
“Randy”
75 Power Snatch
RX: 35/25kg
Hang Power Snatch (PART B: 12:00-19:00 (7:00 CAP))
7 MINUTES TO ESTABLISH 1RM HANG POWER SNATCH
Metcon
SUBS
“RANDY”
– REDUCE LOAD
– HANG POWER SNATCH
– POWER CLEAM
– HANG POWER CLEAN
– ALT DB SNATCH X 100
– DUAL DB POWER CLEANX X 75
1RM HANG POWER SNATCH
– EMOM AT YOUR OWN WEIGHT IF YOU DON’T WISH TO BUILD UP.
