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