CrossFit Inventive – CrossFit
Warm-up
1:00 Banded Late e/s
1:00 Banded Pec e/s
1:00 Glute e/s
Calf 0:30 e/s
30 Calf Pumps
——
ACTIVATION
2 Rounds:
10 Barbell Good Mornings
10 Alt DB – HangSnatch (5 e/s)
20 Double-unders/40 Singles
—-
Snatch (5 Sets 3 Reps @60-65%)
Squat Snatches are Drop reset singles.
Scale to Power Snatch or as low as you can go.
If you can’t go overhead, change to Cleans.
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
Buy-In : 1,000/800m Run
With Time Remaining:
60 Double-unders
10 Dumbbell Hang Snatches
60 Double-unders
20 Dumbbell Hang Snatches
60 Double-unders
30 Dumbbell Hang Snatches
—-
Add 10 Hang Snatches Each Round.
Dumbbell: 22.5/15kg
SUBS
1,000M RUN
– 1200/1000m Row
– 1000/900m Ski
-2500m Bike Erg
DOUBLE-UNDERS
– Reduce Reps
-1:00 Cap
– 75 Singles
DUMBBELL HANG SNATCH
– Reduce Load
– Reduce Reps
-Sub KBS
