CrossFit Inventive – CrossFit
Warm-up
Green banded Shoulder Mobility
Red banded Pull apats x 20
Pass throughs x 10
OHS x 10
——-
1 lap spiderman lunge with rotation
1 lap inchworm
30 sec calf stretch + 30 calf pumps
——
Barbell
3 reps of each movement
Then
1 round of the complex:
Establish starting Weight.
——–
6 Snatch Grip Deadlifts + 3 Hang Power Snatch + 6 OHS + 3 Squat Snatch (On Every 2 mins x 6 sets)
Start @60% of your 1RM Snatch & Steadily build to a heavy.
Beginners: Stay light and focus on form.
“Venti” (AMRAP – Rounds and Reps)
20 Minute AMRAP:
20 Wallball (9/6)
20 Alternating Dumbbell Power Snatch (22.5/15)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Press (22.5/15)
20/15 cal Machine
* Single Arm Power Snatches: Alternate Arms Every Rep.
* Single Arm Push Presses: Alternate Arms Every 5 Reps.
