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