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
Glute stretch
……………………………….
Strength:
Snatch (6 Sets 1 reps @85% of 1RM)
Work at 85% of your 1RM Snatch for 6 singles. Keep weight constant across all work sets.
2.5kg increase only per week.
MUST MAKE 5 OUT OF 6 ATTEMPTS SUCCESSFULLY TO INCREASE THE WEIGHT NEXT WEEK.
Metcon (Time)
5 RFT:
10 Alt DB Snatch @AHAP
10 T2B
50 DU’s
12 min cap
