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.
