CrossFit Inventive – CrossFit
Warm-up
Foam Roller 5:00
Puppy Dog Pose On Roller 1:00
Twisted Cross 0:30 e/s
Frog 2:00
Lower Back/Hip Flexor 0:30 e/s
——-
ACTIVATION
2 ROUNDS:
5 PVC OHS
10 Scap Pulls
15 Hollow Rocks
—-
Barbell
5 Good Mornings
3 OHS
3 Power Snatch
3 Squat Snatch/Power
Snatch (Go Every 90 Sec x 8 Sets)
Building to a safe Triple TNG. These reps can be Power or Squat Snatch.
Make sure to work on technique before weight.
Metcon (Time)
5 Rounds For Time:
500/400m Row
15 Overhead Squats 40/30kg
5-4-3-2-1
Bar Muscle-ups
SUBS
500/400m ROW
– Ski; 500/400m
– Bike erg, 1000/800m
OVERHEAD SQUATS
– Reduce Loading
– Use PVC
– Front Squats
BAR MUSCL-UPS
– Banded
– Chest To Bar: 10-8-6-4-2
– Chin Over Bar: 10-8-6-4-2
