CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder Mobility

Spiderman lunge hold 30 sec each side+ (rotation)

Glute stretch 30 sec each side

1 minute Static Squat Hold( Drive knees out)

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Activation

10 Air Squats

10 Barbell Good Mornings

5 Hang Power Snatch

5 Front Squats

1 Minute Plank Hold

Hang Power Snatch (5 Reps On Every 90 sec x 6 Sets)

Build as you like over the 6 Sets. Stand each rep to full extension before the bar comes down from overhead!

No Dumping Light weights from overhead!

Metcon (Time)

2 Rounds Fir Time:

75/65 Cal Row

50 WallBall 9/6kg

25 Hang Power Snatch 40/30kg

(20 min Cap)
Modifications

Row Cals:

Bike erg Same as Row Cals

Ski & Assault Bike: 55/40 Cals

Scale Wallball weight as needed.

Scale Hang Power Snatch weight as needed.

30 Alternating Dumbbell Power Snatch 22.5/15kg