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
