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

5 inchworm 1 push up

30 sec spiderman lunge each side

20 scorpions front/back

Lower back/hip flexor stretch

30 sec Glute stretch each side

……………………………….

Strength:

1 x Power Snatch + 1 x Hang Full Snatch (4 sets @70% of 1RM)

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 (Weight)

Every 2 mins for 7 rounds complete:

6 Power Snatch 50/35kg

10 Bar Facing Burpees

Move fast and efficient for more rest each round.