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.
