CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Spiderman 1:00 e/s
Glute 0:30 e/s
Squat Hold (Knnes Out) 1:00
——-
ACTIVATION
3 ROUNDS:
– 10 BANDED PULL-APARTS
– 10 HALO GLUTE BRIDGES
– 10 HOLLOW ROCKS/V-SITS
—–
BARBELL:
– 3 Snatch High Pulls
– 3 Behind The Neck Push Jerks
– 3 Power Snatch
Power Snatch (12 Minutes To Build To a Heavy Single)
Focus is on Form.
If you do not want to build to a heavy single. Stay Light To Moderate and EMOM x 1 Rep.
Power Clean If you can’t go overhead.
Metcon (Time)
3 Rounds For Time:
1,000m Bike Erg
20 Toes To Bar
30 Hang Dumbbell Snatches 22.5/15 kg
40 Air Squats
15m Dumbbell Overhead Lunge (Right) 22.5/15 kg
15m Dumbbell Overhead Lunge (Left)
Cap 20:00
SUBS
1,000M BIK ERG
– 500/400m
– 400m Ski
– 400m Run
TOES TO BAR
– Knees To Elbows
– Kipping Knee Raises
– 20 V-ups
– 30 Abmat Sit-up
HANG DUMBBELL SNATCHES
– Reduce Load
– Dumbbell Hang Power Clean
– SINGLE ARM OH LUNGE
– Reduce Load
– Hold DB By your side
– Body Weight Lunges
