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


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 Alt DB snatch @22.5/15kg

20 Amat sit ups

400m run

15 min cap