CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 E/S
Frog 0:90
Squat Hold 0:30
T-Spine on Roller 1:00
Twisted Cross 0:30 e/s
—–
RED BANDED:
Pull-aparts x 20
Pass Throughs x 10
Press x 10 e/s
—–
Barbell:
3 Snatch High Pulls
3 High Hang Pulls
3 OHS
—-
1 Round of First Complex
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2 High Hang Power Snatch + 2 High Hang Squat Snatches (EMOM 6 @Light Weights)
This is a Primer only. (Light weight) Focus on all technique points.
You may stay at on weight or make a few minor weight increases.
1 Power Snatch + 1 Hang Snatch (Go Every 90 x 6)
1 Power snatch + 1 High Hang Squat Snatch.
If you can’t Squat Snatch, get as technique allows.
Build to moderate weights only.
Metcon (AMRAP – Reps)
For Total Reps:
0:00-5:00
Max Calorie Row
5:00-10:00
Max Rep Snatches @60/40kg
10:00-15:00
Max Rep Bar Facing Burpees
*Score total reps over the 3 exercises.
* Snatches can be any from the floor.
SUBS
MAC CAL ROW
– Max Cals on any machine
SNATCHES @60/40KG
– Reduce Load
– Cleans
– Dumbbell Snatches
BAR FACING BURPESS
– Step Over Bar
– Lateral Bar Burpees
– Standed Burpees
– Frog Hops
