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

10 x leg swing forward & lateral

lap spiderman lunge

5 x inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch 30 sec each side

Glute stretch 30 sec each side

……………………………….

Strength:

Full Snatch + Power Snatch + OHS (8 Min EMOM )

Start week 1 @80% of Full Snatch. 2.5kg increase per week if possible. Dont lift above what technique allows.

Metcon (2 Rounds for reps)

2 x 4 Min AMRAP:

3 x Power snatch @50/35kg

6 x Hand release push-ups

9 x Air squats

3 min rest between each set.

Score for total reps each set.

*18 reps per round.