CrossFit Inventive – CrossFit
“The act of getting strong doesn’t start in the gym. It starts in your head”
Warm-up
Upper Body
Banded Shoulder Mobility
Front Rack 30 sec
Wrist Stretch 30 F/B
Lower Body
Static squat hold 1 min
Pigeon 30 e/s
10 PVC OHS
10 PVC Squat Pass throughs
Activation
10 Scap-Pulls Ring/Bar
5 Down Dog to Push-up
5 Strict Pull-ups/Ring Rows
5 Close Grip Strict Push-ups
————-
Barbell
3 Front Squats
3 Back squats
3 Power snatch
3 OHS
3 Snatch Balance
3 Squat snatch
(Only go as deep as technique/mobility allows)
Front Squat (Stamina Squats 85% of your 1RM Front Squat)
On The Minute x 12 (6 rounds of each)
Min 1 – 1 Front Squat
Min 2 – 2 Back Squats
– 3 Building sets.
– All sets are the same weight 85% for all sets.
– Go lighter if need be.
– Our main focus is always maintaining full range of motion.
– If you can’t get your hip crease below your knee caps, go lighter.
Metcon (Time)
“Olympic Stamina”
For Time:
9/7 Ring Muscle-ups
12 Squat Snatch 50/35kg
Rest 2 mins
7/5 Ring Muscle-ups
9 Squat Snatches 60/40kg
Rest 2 mins
5/3 Ring Muscle-ups
6 Squat Snatches 70/45kg
SUBS
Ring Muscle-ups:
Bar Muscle ups
Banded Bar MUP’s
Double amount in Strict Pull-ups/Banded Strict Pull-ups
Double the amount in Ring Dips.
Squat Snatch
Power snatch
Front Squat
