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
