CrossFit Inventive – CrossFit
Warm-up
Frog 2:00
Lower Back Hipflexor 0:30 e/s
T-spine On Roller 1:00
Puppy Dog Pose On Roller 1:00
——
Banded:
30 Pull aparts
10 Press E/S
—
PVC PIPE:
10 Pass Throughs
10 Pass Arounds
5 Pausing OHS 3 sec in bottom
5 Snatch Balance
—-
Barbell:
2 Snatch High Pull
2 Power Snatch
2 OHS
2 Snatch Balance (Bar/PVC)
2 Squat Snatch Or Repeat Power
Snatch (3-3-2-2-1-1-1)
Record last Single Rep.
All Reps Can Be Drop Reset. Our Focus is Squat Snatch. Power Snatch or work to get as low as mobility or Tech allows.
Only Build if your confident.
Metcon (Time)
21-15-9
Overhead Squat 60/40
Chest To Bar Pull-ups
Directly Into….
45 Bar Facing Burpees
SUBS
Overhead Squat
– Reduce Load
– Reduce Reps by 3
– Barbell Front Squats
Chest To Bar
– Reduce Reps
– Banded
– Regular Pull-ups
– Strict Pull-ups
– Ring Rows
Bar Facing Burpees
– Step Over Bar
– Regular Burpees
– Frog Hops
