CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded stretch
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:
Metcon (No Measure)
3 x 30 sec L-ring holds
30 sec rest
Power Snatch (8 min EMOM: x 2 drop re-set reps)
FIRST 4 MINS @65% INCREASE.
NO LARGER THAN 85% IN THE LAST 4 SETS IF CONFIDENT.
Try for 1-2.5kg increase on last weeks performance on last 4 sets.
TECHNIQUE BASED
Metcon (Time)
For time:
10 x Hang Power Snatch @45/30kg
10 x Bar Muscle up (Scale C2B)
10 x Hang Power Snatch @45/30kg
20 x HRPU
10 x Hang power Snatch @45/30kg
30 x Pull ups (any)
10 x hang Power snatch @45/30kg
12 min cap