CrossFit Inventive – CrossFit

Warm-up

3 x 30 sec T-spine stretch 15 rest

Puppy dog pose on ball 30 sec

Twisted Cross 30 sec e/s

Calf stretch 30 sec

30 calf pumps

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20 red banded pull-aparts

10 pass throughs

10 OHS

10 press e/s

2 laps overhead walking lunges

50 double underrs/100 singles

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Barbell

3 HPS

3 Power Snatch

3 OHS

3 Squat snatch/Power again if need be

Metcon (No Measure)

On THE 4:00 X 5 ROUNDS

50 Double unders

20/15 Cal Row

10 Hang Power Snatch 40/30
Threshold training

Fight to keep round times consistent.

Cap yourself at 3:30 giving you 30 sec recovery.

Metcon (Time)

Barbell Cycling

For Total Time:

5 Squat Snatch 35/25

rest 1 min

5 Squat Snatch 40/30

rest 1 min

5 Squat Snatch 45/35

rest 1 min

5 Squat Snatch 50/40

(10 min cap)
If you cant squat snatch, perform 10 Power snatch at each weight.