CrossFit Inventive – CrossFit

Warm-up

Wallball T-spine stretch 3 x 30 sec/15 rest

Wallball Puppy Dog Pose 1 minute

Twisted Cross 30 sec each side

Glute stretch 30 sec each side

Calf stretch 30 sec each side

30 Calf pumps

—————–

Activation:

20 Red banded pull aparts

10 Pass Throughs

10 OHS

Barbell:

10 Good Mornings

3 Snatch High Pulls

3 Power Snatch

3 Hang Power Snatch

——————

2 Power Snatch

2 Hang Power Snatch

2 Power Snatch 2 Hang Power Snatch (10 Min EMOM 1 Sec pause in each catch)

4 Reps in this complex:

TNG Power Snatch +

2 Hang Power Snatch.

1 Sec pause on each rep in the receiving position.

Not building heavy, focus is light to moderate weight, finding a consistent power position, pulling under the bar fast with a solid catch. No Muscling reps.

Metcon (Time)

For Time:

50-40-30-20-10:

Dumbbell Alternating Power Snatch 1 x 22.5/15

Double-Unders

*Buy out:

100/80 Calorie Row
Subs:

Alt Dumbbell Power Snatch:

Lighter Dumbbell Weight

Dubz:

Double the amount in singles.

Cal Row:

Same Cal Bike erg

Assault bike/Ski: 75/55