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.