CrossFit Inventive – CrossFit
Inventive warm up (No Measure)
Green banded shoulder mobility
Red banded pull-aparts
10 x Red banded pass through
10 x Red banded OHS
10 x Shuttle runs
4 laps side skips
2 laps high knees
2 laps butt kicks
10 x leg swings Forward/Lateral
5 x inchworm 1 push up
30 sec spiderman lunge hold
30 sec glute stretch each side
20 scorpions front/back
30 sec lower back hipflexor stretch.
————————
Strength:
Snatch (15 mins to establish 1 rep max )
If you CANNOT squat snatch YOU MUST Power snatch. Please take
This lift seriously!! If your coach tells you no more attempts, it means no more. Record your heaviest attempt and reduce the weight and practice for the remaining time in the 15 minutes.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
95#= 43kg
65#= 30kg
Scale pull ups to
Ring rows of you cannot kip or butterfly pull up. Scale weight if need be. Good luck!
10 min time cap.
