CrossFit Inventive – CrossFit
Warm-up (No Measure)
carpark run
Anterior seated shoulder stretches
Posterior delt/lat stretch
Puppy dog stretch
30 x Red banded pull aparts
10 banded pass throughs
10 banded Over head squats
30 sec spiderman lunge hold E/S
30 sec Glute stretch E/S
20 scorpions front back
30 sec lower back/hip flexor stretch E/s
60 sec hammy stretch
60 sec squat hold
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1 x High hang snatch + 1 x OHS (5 working sets at this complex 90 sec rest )
This is technique bases. Looking for a fast pull under the bar and keeping tight in the over hard squat.
Try and do 5 singles @ 90% of last weeks weight. If you didn’t do week one. Work up to a decent but safe weight.
Metcon (Time)
For time:
400m run
Then 2 rounds:
20 HRPU
20 Alt DB snatch @22.5/15kg
20 Amat sit ups
400m run
15 min cap