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.
