CrossFit Inventive – CrossFit
Warm-up
Foam Roller:
Lower Back 2 minutes
Puppy Dog Pose on Roller 1:00
Twisted Cross 30 e/s
Wrist 30 e/s
Lower Back/ Hipflexor 30 e/s
Glute 30 e/s
Calf 30 e/s
30 Calf Pumps
ACTIVATION
20 banded pull apart s
10 pass throughs
10 OHS
5 inchworm 1 push ups
BARBELL
3 Push press
3 Push Jerk
GO OVER SNATCH COMPLEX
Hang Power Snatch (1 Pausing Hang + 1 Normal Speed)
Going EMOM X 8
Complex;
Rep 1:
Pause 2 seconds ontop of the knees
Pause 2 seconds in the receiving position (catch position)
Rep 2:
Normal speed.
Build to a moderate to heavy but DO NOT lose focus on technique!
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
30 Double unders
15 Push Jerks 60/40
30 Double unders
15 Toes To Bar
SUBS
DOUBLE UNDERS
– 40 singles each time
– 20 Alt shoulder taps each time
– 40 single/doubles
PUSH JERK
– Reduce weight
– Double Dumbbell
TOES TO BAR
– Kness to elbows
– Kipling knee raises
– Abmat sit ups
– V ups
