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