CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded warm up
Red banded pull aparts/ passthroughs & OHS.
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps butt kicks
10 leg swings forward/lateral.
5 inchworm 1 push up
30 sec spiderman lunge hold each side
30 sec glute stretch each side
20 scorpions front/back
30 sec lower back/hip flexor stretch each side
Power Snatch (4 sets 3 reps TNG 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 30sec max rep power snatch )
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)
7 min amrap:
14 Alt DB snatches @22.5/15kg
14 burpees 2 Target @6inches above Arms at full extension.