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.