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
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Lower back/hip flexor stretch
Glute stretch
……………………………….
Strength:
1 x Power Snatch + 1 x Hang Full Snatch (4 sets 1 rep 90 sec rest )
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:
10 Hang power snatch @35/20kg
50 Frog sit ups
20 HPS @35/20
40 Frog sit ups
30 HPS @35/20
30 Frog sit ups
40 HPS @35/20
20 Frog sit ups
50 HPS @35/20
10 Frog sit ups
15 min cap
