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
……………………………….
Strength:
Power Snatch (4 sets 3 reps 60-90 sec rest)
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 rounds )
Power snatch cycling 2 x 30 sec rounds
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.
Metcon (AMRAP – Rounds and Reps)
12 min am rap:
10 x DB Alternating Snatch @22.5/15kg
10 x DB OH Alternating Lunge
10 x DB Alternating Box Step-ups
** Same Dumbbell weights throughout
