CrossFit Inventive – CrossFit
Warm-up
Banded Shoulders
Couch 1:00 e/s
Glute 1:00 e/s
Lower Back 0:30 e/s
Wrist 0:30
——-
ACTIVATION
10 Scap Push-ups
10 Scap Pull-ups
30 Sec HS-Hold
——
10 PVC Pass Throughs
10 PVC Pass arounds
10 PVC OHS
—-
BARBELL
3 Snatch High Pulls
3 Power Snatch
3 OHS
3 Squat Snatch/OHS
—-
Deficit Handstand Push-ups (5 Sets of 3 Deficit Handstand Push-ups)
Aim to Increase deficit each set.
Can Be strict or kipping.
SUBS
– Standard HSPU
– Use raises
– Kick up decent with control
– 5 Pike HSPU
– 5 Seated Dumbbell Strict Press.
Metcon (AMRAP – Reps)
[0:00 – 2:00]
1,000/800 Meter Bike Erg
Max Snatches
Rest 1 Minute
[3:00 – 6:00]
1,500/1,200 Meter Bike Erg
Max Snatches
Rest 2 Minutes
[8:00 – 12:00]
2,000/1,500 Meter Bike Erg
Max Snatches
Rest 2 Minutes
[14:00 – 17:00]
1,500/1,200 Meter Bike Erg
Max Snatches
Rest 1 Minute
[18:00 – 20:00]
1,000/800 Meter Bike Erg
Max Snatches
Barbell: 60 / 40 kg
*Score will total snatches over the 5 sets.
* Snatches can be Squat or Power.
1,000/800 METER BIKE
– 500m/400m Row
– 400m/300m Ski
– 400m Run
1,500/1,200 METER BIKE
– 750m/600m Row
– 600m/450m Ski
– 600m Run
2,000/1,500 METER BIKE
– 1000m/750m Row
– 750m/600m Ski
– 800m Run
SNATCHES
– Reduce Loading
– Double Dumbbell Snatches
– Single Dumbbell Alternating Snatches
