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.
