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