CrossFit Inventive – CrossFit

Warm-up

Green Banded Shoulder Mobility

Frog Stretch 90 sec

Spiderman Lunge Hold 30 sec E/S

30 Sec Lowerback/Hipflexor E/S

———–

Activation

30 Calf Pumps

20 Red banded Pull aparts

10 Pass throughs

10 OHS

10 Scap Pulls

5 Kipping swings

5 Kipping Knee raises

1 High Hang Snatch 1 Hang Snatch (EMOM x 8)

Today’s focus is hip speed and pulling under the bar fast with no hesitation.

The two positions:

* High Hang is out of the hip- crease

* Hang Snatch, from anywhere above the Knee.

You choose to work on Full snatch position or Power. You can also mix up Hang squat or Hang power snatches.

If you cannot Overhead squat an empty barbell, the work on Power snatching.

Metcon (AMRAP – Reps)

Capacity Builder

Every 2 Minutes x 5 Rounds:

9 Toes to Bar

6 Chest to Bar Pull-ups

3 Bar Muscle-ups

Max Double-unders

Scaled Round EG,

9 T2B/K2E

6 PULL-UPS

3 CHEST TO BAR

9 Kipping knee raises

6 (Practice) Kipping Pull-ups

3 Strict Pull-ups
Capacity Builder

There are five 2-minute intervals with no rest between them

After completing the 18 reps of gymnastics, you’ll complete as many double-unders as you can with the time remaining

Your score at the end of the 10 minutes is the total number of double-unders completed

New rounds begin on the [0:00-2:00-4:00-6:00-8:00]

SUBS

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbows, Chest, or Waist

CHEST TO BAR PULL-UPS

Reduce Reps

Ring Rows

Banded Pull-ups

Jumping Pull-ups

BAR MUSCLE-UPS

Reduce Reps

Jumping Bar Muscle-ups

Banded Bar Muscle-ups

Aim for C2B