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



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


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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