CrossFit Inventive – CrossFit

Warm-up

Green Banded Shoulder Mobility

20 Scorpions

30 Sec Lower Back/Hipflexor E/S

30 Sec Glute Stretch E/S

30 Sec Calf Stretch E/S

30 Calf Pumps

————-

Activation:

10 PVC Pass throughs

10 PVC Pass Arounds E/W

10 PVC OHS

10 PVC Drop Snatch

———-

Barbell:

3 High Hang Snatch Pulls

3 High Hang Power Snatch

3 Power Snatch

3 OHS

3 Squat Snatch

Then:

3 Position Power Snatch + OHS

Then:

3 Position Squat Snatch + OHS

*If you cannot OHS, add another power snatch in place of that movement.

*If you cannot Squat Snatch, Do the power snatch complex all the way through.

Metcon (Weight)

Snatch Technique

Alternating On the Minute x 10 (5 Rounds):

1st Minute: 3-Position Power Snatch + 1 Overhead Squat

2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat

Keep weight light, its technique! No Heavier than 50% of your 1RM
DESCRIPTION

We’re working squat technique above and below parallel in this ‘On the Minute’ piece

After completing the listed work, you’ll rest until the top of the next minute before beginning the next set

The 3 positions for the power snatch and squat snatch will be the same:

1st Position: High Hang (Pockets)

2nd Position: Hang (1 Inch Above Knees)

3rd Position: The Floor

Each complex finishes with 1 overhead squat

The 4 reps are designed to be completed without letting go of the bar

These light-moderate percentages are based off your 1RM Squat Snatch

See below for a demo of each complex

Metcon (Time)

For Time:

21-18-15-12-9-6-3:

Hang Power Snatch @35/25kg

Box Jump Overs @24/20 Inch

15 minute cap
SUBS:

Scale Hang Snatch weight as needed.

Scale Box height or do box step overs if you do not wish to jump. No lockout required.