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
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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.
