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:
Metcon (No Measure)
6 Min EMOM:
Odd: 5 strict ring dips
Even: 30 sec ring L-hold
Snatch (6 sets 1 rep 90 sec rest.)
Start week 1 @ 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)
3 rounds:
21 x Hang power snatch @30/20kg
15 x Box jumps
9 x HSPU
12 min cap
