CrossFit Inventive – CrossFit
Warm-up
60 Sec Forward Fold
30 Sec Lower Back/Hipflexor
30 Sec Glute Stretch E/S
Twisted Cross 30 Sec E/S
30 Sec Puppy Dog Pose
Activation
300m Machine (Double on Bike)
10 Hollow Rocks
20 Sec Superman Hold
10 HRPU’s
4 Alternating Single DB Devils Press (LIGHT)
300m Machine (Double on Bike)
Metcon (2 Rounds for time)
On Every 10 Mins x 2 sets:
1000/800m Row
50 Abmat Sit-ups
30 Single Alternating Dumbbell Devils Press
Dumbbell RX= 1 x 22.5/15kg
SUBS:
Ski Same Metres as Row.
Bike Erge 2000/1700m
Run Same as Row Distance.
Scale Dumbbell as needed.
Metcon (Weight)
Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
Barbell Loaded at 67% 1RM Front Squat
DESCRIPTION
Week 3 out of 4 in this progression
Building upon last week by 2%
As a reminder:
The barbell comes from the rack
Rack the bar and transition directly from the front squats to the back squats
All 6 reps should be completed within the 90 second window
Rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30-9:00
Metcon (Weight)
Snatch Technique A (0:00 – 5:00)
Close Grip Overhead Squat
3 Sets of 3
DESCRIPTION
We’ll complete 3 snatch pieces today – all taking place on a running clock
The close grip overhead squat is an exercise that can help improve your overhead mobility and upper back strength for a strong posture in the olympic lifts
What “”close”” is will be unique to each person
The aim here is to take a grip that is more narrow that your traditional overhead grip
We’ll take 4-6 warmup sets before starting the running clock for these 3 working sets
Keep the weights on the light-moderate side to really focus on the mobility aspect of this movement
3 sets with a 5-minute window means you’ll complete 1 set every 1:40 (0:00-1:40-3:20)
Take the bar out of a rack for this piece
MOVEMENT PREP
Warmup Sets
Take 4-6 Sets to Build to Opening Weight
Metcon (Weight)
Snatch Technique B (5:00 – 10:00)
3 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance
Set 1: 45% of 1RM Snatch
Set 2: 50% of 1RM Snatch
Sets 3-5: 55% of 1RM Snatch
DESCRIPTION
The second part of snatch technique begins at the 5:00 on the running clock
We’ll dissect the squat snatch into three parts as we work from the bottom up
These percentages are based off your 1RM snatch and are also designed to be on the light-moderate side
Click Here to see a demo video of the complex
3 sets with a 5-minute window means you’ll complete 1 set every 1:40 (5:00-6:40-8:20)
Metcon (Weight)
Snatch Waves (11:00 – 21:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch @ 68%
Minute 2: 1 Squat Snatch @ 72%
Minute 3: 1 Squat Snatch @ 76%
Minute 4: Rest
Minute 5: 1 Squat Snatch @ 72%
Minute 6: 1 Squat Snatch @ 76%
Minute 7: 1 Squat Snatch @ 80%
Minute 8: Rest
Minute 9: 1 Squat Snatch @ 76%
Minute 10: 1 Squat Snatch @ 80%
DESCRIPTION
Week 3 of 4 in this progression
These Snatch Waves also take place on a running clock
Every minute starting at the 11:00, you’ll complete 1 Squat Snatch
After every 3:00, we’ll take 1:00 of rest
“”Waves”” mean that the percentages will increase for 3 sets, then slightly decrease before climbing even higher
Wave loadings like this are designed to excite your motor neurons, which can help enhance force production despite musclar fatigue
Essentially – they help you move heavy loads even when you’re tired
These percentages are also based on your 1RM Squat Snatch
