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