CrossFit Inventive – CrossFit

Warm-up (No Measure)

Stick/PVC Warm-up:

20 pass throughs

10 pass arounds each way

10 OHS

10 Snatch balance

10 Drop snatch

1 lap inchworm

1 laps spiderman lunge

30 sec glute stretch

30 sec lower back hipflexor


3 rounds:

5 scap pulls

5 kipping swings

8 air squats

Snatch (8 min EMOM x 2 drop reset reps)

You may Power or Full snatch depending on your ability to snatch. Don’t go over 90% of your 1RM

This drill is based on technique. Chose a light weight and stay on that weight or make minor increases each set if your not missing reps.

Focus should be on popping the bar out of the hips and pulling under the bar fast, landing a solid receiving position. Record last reps weight.

Metcon (Time)

For Time:

20 Alt DB snatch @22.5/15kg

20 C2B Pull-ups

20 Alt DB snatch

20 T2B/K2E

20 Alt DB snatch

20 Pull-ups

*C2B/Pull-ups can be kipping/butterfly)