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