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