CrossFit Inventive – CrossFit

Warm-up

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

Couch Stretch 60 sec each leg

Green Banded Shoulder Mobility

Glute Stretch 30 sec each side

20 Scorpions

30 Sec Lower Back/Hipflexor each side

Calf Stretch 30 Each side

————

PVC:

pass throughs x 10

pass arounds x 10 E/W

OHS x 10

Snatch Balance x 10

Sotts Press x 10

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Barbell:

3 Snatch High Pull

3 Power Snatch

Build to 3TNG weight

Power Snatch (Record max barbell cycling reps over the 3 sets)

0:00-1:30

3 TNG Power Snatch

1:30-3:00

30 Seconds Max Rep Power Snatch Cycling 60r

3:00-430

3 TNG Power Snatch

4:30-6:00

30 Seconds max Rep Power Snatch Cycling. 60r

6:00-7:30

3 TNG Power Snatch Snatch.

7:30-9:00

30 Seconds Max Power Snatch Cycling.

Chose the same weight for the 3 TNG Power Snatch and deduct weight for the Power Snatch Cycling.

E.G.

60/40 for 3 TNG

40/30 for Power Snatch Cycling

Chose a weight that you can Hold onto the bar for both 3 TNG & Barbell Cycling.

Metcon (5 Rounds for time)

“Dirt Devil”

On the 4:00 x 5 Rounds:

5 Devil Presses

10 Over-and-Back Hops Over Dumbbells

15 Double Dumbbell Squats

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses

KILOS

2 x 22.5’s/15’s”
Scale Dumbbell weights as needed.