CrossFit Inventive – CrossFit
Warm-up
Foam roller 5 minutes
Puppy Dog Pose On Roller 1:00
T-Spine On Roller 1:00 (Hold uprights)
——-
Spiderman 0:30 e/s (add rotation)
Glute 1:00 e/s
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20 Banded Pull-aparts
10 Pass Throughs
1 Rope Climbs/3 laying to Standing
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BARBELL
3 Hang Snatch High Pulls
5 Hang Power Snatches
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Hang Power Snatch (10-8-6-4-2 Unbroken Reps)
BARBELL CYCLING
12 Minutes to Complete:
10-8-6-4-2 Reps of Hang Power Snatch.
Choose own weights. Aim to make a slight increase each set. The main focus is to go unbroken. Resting only enough to get you next set out without failure and good technique.
Record last 2 rep weight.
* Beginners Stay Light Bars (Sub, Tech Bars if need be)
* Change rep range to 5-5 if needed.
Metcon (Time)
5 Rounds For Time:
400/300m Row
2 Rope Climbs
20 Alt Dumbbell Power Snatches 22.5/15kg
Time Cap 20 Minutes
SUBS
400/300M ROW
– 800/600m Bike
– 300/250m Ski
– 300m Run
ROPE CLIMB
– Reduce to 1 Climb
– Reduce Height
– 3- Laying to standing per rope climb
– 3 Strict Pull-ups per rope climb
– 6 Alt DB Plank Rows per rope climb.
DUMBBELL POWER SNATCHES
– Reduce Reps
– Reduce Load
