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 sets 1 reps)
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 (No Measure)
15 Min EMOM:
5 x wall ball @9/5kg
3 x HSPU or 5 HRPU
1 x Power snatch @50/35kg
*All to be completed in same minute.
Metcon (Time)
For time:
100 Hollow rocks
