CrossFit Inventive – CrossFit
Warm-up
Foam Roll:
– Lats 1:00 e/s
– 4:00 Of your choice.
Puppy Dog On Roller 1:00
Twisted Cross 0:30 e/s
Spiderman 0:30 e/s
Couch 1:00 e/s
Calf On Upright 0:30 e/s
30 Calf Pumps
——
10 Box Step-Overs
10 Scap Pulls
10 Ring Rows
—-
L-Ring Holds:
20 On/40 Off x 5 Sets.
—-
Barbell:
3 Snatch High Pulls
3 Power Snatch
Weighted Pull-ups (5 Sets of 5 Reps. )
For Total Load
If you can’t do weighted Pull-ups go back to body weight, back to banded strict Pull-ups.
Rest as needed between sets to get sets unbroken or with minimal breaks.
Grip a Dumbbell between your feet or legs for the hold.
Metcon (Time)
For Time:
15 Power Snatches
30 Box Jump Overs
12 Power Snatches
24 Box Jump Overs
9 Power Snatches
18 Box Jump Overs
Box Height: 24/20 Inch
Barbell: 40/30kg
SUBS
BOX JUMP OVERS
– Box Step-Overs
POWER SNATCHES
– Reduce Load
– Power Cleans