CrossFit Inventive – CrossFit

Warm-up

Couch stretch 60 sec E/S

Banded Lat 60 sec E/S

PVC:

Pass throughs x 10

Pass arounds x 10

OHS x 10

———

2 sets

Row/Ski 30 sec

30 sec HS-HOLD

Metcon (2 Rounds for reps)

Gymnastic Skill

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row



Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups

2 Calorie Row

4 Kipping Deficit Handstand Push-ups

4 Calorie Row



Continue to Add (2) Rep to Each Movement

Metcon (Weight)

“Six Flags”

Every 3:00 x 6 Rounds:

21/15 Calorie Bike Erg/Row

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight

Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)

You’ll complete the three movements listed and rest until the start of the next 3-minute window

Each round, you’ll build in power snatch weight

Your score for the day is the heaviest set of 3 power snatches

To ensure we have some rest built in, let’s cap these rounds at 2:30

POWER SNATCHES

The 3 power snatches can be completed touch and go or as single repetitions

A good starting place for the first round could be around 55-60% of your 1RM snatch

Use one barbell and switch out weights during rest periods.

Snatch

For percentage purposes. You can also record your heaviest 3 reps from todays WOD if you wish.