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



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