CrossFit Inventive – CrossFit

Metcon (No Measure)

3 X 30 SEC ON

30 SEC OFF

L-RING HOLDS

*Scale as needed to stationary dip holds

Or

30 sec box dips

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:

Power Snatch (8 MIN EMOM x 2 Reps (Drop re set reps))

Build up to 65% 1RM week 1 for 8 min EMOM.

FIRST 4 MINS @65% INCREASE NO LARGER THAN 85% IN THE LAST 4 SETS IF CONFIDENT. NO MORE THAN 2.5KG INCREASE ON LAST WEEKS HEAVIEST PERFORMANCE.

TECHNIQUE BASED

Metcon (Time)

For time:

25-15-10

Power Snatch @50/30kg

Ring dips (scaled: stationary dips/box dips)

12 min cap