CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder mobility

Red banded shoulder Mobility

10 shuttle runs

1 lap Inchworm

10 Forward/Lateral leg swings

3 x 10 micro band crab walks

20 scorpions

hip flexor & Lower back stretch


Halt Snatch (Pause Snatch (Work up to 1 set 1 Rep @ 85% of 1RM))

Work to 85% of snatch 1rm for a single halt snatch. Pause for a 3 second Isometric at the knee.

Then lower the weight for 2 sets of Power Snatch Cycling.

Drop the weight to 60% of your single for Power Snatch Cycling

For your max-effort set of power snatches, drop the weight another 5kg and get as many reps as possible in 30s.

Metcon (Time)

For time:


Ring dips

BB Stict press 50/30kg

6 min cap

Metcon (AMRAP – Reps)

6 Min amrap:

Increasing reps by 2’s of:

2 x Hang power snatch 50/30kg

2 x Lateral bar burpee

4 x HPS


6 x HPS

6 x LBB


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