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)

3 RFT:

7 x Power snatch @50/35kg

14 x Ring dips

21 x Wallballshots 9/6kg

12 min cap

Metcon (Time)

2 rounds:

20 x plate twist

10 x OH plate sit ups