CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

60 sec squat hold@ body weight

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

HIGH HANG SNATCH + 2 OHS (5 sets 1 rep)

Work up to 70% of 1RM and complete 4 sets. This is technique focused not aiming for PB’s. Focus on good form leading into testing week. Hitting position 1, tight bar path & getting under the bar fast.

Metcon (Time)

For time: Increasing weight/Decreasing reps:

10 x Hang power snatch@40/30kg

10 x box jumps

8 x Hang power snatch@50/40kg

10 x box jumps

6 x Hang power snatch@60/45kg

10 x box jumps

4 x Hang power snatch@70/50kg

10 x box jumps

12 mn cap