CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Frog Stretch 60 sec
Couch Stretch 30 e/s
Spiderman Lunge Hold (rotation) 30 e/s
Wrist Stretch 30 e/s
—————–
Activation
10 Scap-Pulls
10 Kipping Swings
5 Strict Pull-ups/Ring Rows
Barbell:
10 Wrist rotation
3 POWER SNATCH
3 OHS
3 SQUAT SNATCH
——
5 Front Squats
3 Push Jerks
3 Split Jerks
3 Power Cleans
3 Squat Cleans
1 Clean & Push Jerk
1 Clean & Split Jerk
————–
Clean and Jerk (15 Minutes to Establish 1RM)
Clean can be Squat or Power, Jerk can be Split or Push Jerk.
Metcon (Time)
For Time:
40 Pull-ups
20 Power Snatches 40//30
30 Chest to Bar Pull-ups
15 Overhead Squats 40/30
10/6 Bar Muscle-ups
5 Squat Snatches 40/30
18 min cap
SUBS
Power Snatches:
Lighter weight
2 x Reps Alt Dumbbell Power Snatch
Overhead Squats:
Front Squats
2 x Reps DB Goblet Squats
Squat Snatches:
Repeat Power Snatch SUBs
Pull-ups:
Banded Pull-ups
1.5 x Reps Ring Rows
Chest To Bar:
Banded Chest To Bar
Aim for C2B
Bar Muscle-ups:
Banded Bar MUP
Burpee Pull-ups
