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 singles of this complex 90 sec rest. )

Increase no more than 2.5kg on last performance.

This is technique bases. Do Not create bad form through a heavy and dangerous weight.

If you missed any of last weeks 5 singles, then stay at that weight.

Metcon (AMRAP – Rounds and Reps)


7 x Power snatch @40/30kg

7 x LBB

7 x Wallball shots9/6kg