CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green & Red banded warm up

rower & bike 60 sec each

leg swings

inch worms 1 push up

1 lap spiderman lunge

20 scorpions Front back

lower back hip flexor stretch

glute stretch



HIGH HANG SNATCH + 2 OHS (5 singles @60-65% 1RM)

Technique based. Pull bar from High quad or hip crease. Pull under bar fast, keep shoulders active for two more OHS. Keep the movement light if need be and focus on building confidence throughout.

Metcon (Time)

From CrossFit Games-

For time:

100 Double unders

15 Power snatch @50/35kg

15 Bar muscle ups

*This weight is scaled from Games RX.

Go fast as possible with good technique!!