CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded Rotator cuff 2 x10 Internal/external

red banded Scap

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



Metcon (No Measure)

3 x 30 sec L-ring holds

30 sec rest

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 (Power snatch cycling: 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)

7 min AMRAP:

5 x Full snatch @50/35kg

10 x burpee box jump overs @24/20 inch