CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 Shuttle runs

10 forward/Lateral leg swings

1 lap spiderman lunge

5 Stationary Inchworm + 1 push up

Micro band crab walks

90 sec static squat hold

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Strength:

Back Squat (4 sest 8 reps)

Work at 70% of your 1RM Back Squat. Keep the weight consistent across work sets.

Target 5kg increase / week if work sets are above 170kg.

Target 2.5kg increase / week if work sets are below 170kg.

Metcon (Time)

In teams of three complete;

Three rounds for time of:

30 Calories on rower

20 Burpee Box Jump-Overs (24″/20″)

10 KB alternating lunges 24/16kg

Each team member must complete each station in order until three rounds is completed in full by each team member.

20 min cap.

Metcon (No Measure)

830am Olympic Lifting

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Power Snatch (3 x 2 Work Sets )

Squat Snatch (3 x 1 Work Sets)

Snatch Pull (3 x 2 Work Sets)

Snatch Pull from floor @110% of heaviest squat snatch.

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