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

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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

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5 Front Squats

3 Push Jerks

3 Split Jerks

3 Power Cleans

3 Squat Cleans

1 Clean & Push Jerk

1 Clean & Split Jerk

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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