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
HIGH HANG SNATCH + 2 OHS (5 singles @ 65% week 1. 90 sec rest)
No more than 2.5kg increase per week.
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)
For time:
50 x wall ball shots @9/6kg
40 x Ab mat frog sit ups
30 x OHS @40/25kg
40 x Ab mat frog sit ups
50 x wall ball shots
15 min cap
