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



Power Snatch ( 4 sets 3 reps TNG)

Work to 70% of your 1RM power snatch week 1 for 4 sets 3 reps touch N Go (TNG) reps.

Increase no more than 2.5kg per week.

You must be successful in all 4 sets to increase the following week.

Work of Full snatch results.

Power Snatch (2 x 30 sec for max reps)

2 x 30 sec roumds of Max reps power snatch barbell cycling.

Try for unbroken TNG max power snatch reps.

30 secs on

60 sec rest between sets.

Score for total reps between both sets.

Try for 35/25kg weight week 1.

Aim for 2.5kg increase.

Metcon (Time)

5 RFT:

7 Hang Power snatch @40/30kg

7 OHS @40/30kg

7 Ring dips