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 rep. 90 sec rest.)

Work at 85% of your 1RM Snatch week 1 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.

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Metcon (Weight)

Tabata:

Slamball/slamball twist