CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
Red banded mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Glute stretch
……………………………….
Strength:
Power Snatch (Tech work. Triples @85% of 1RM. )
Use 15 mins to focus on speed out of hips, keep tight bar path & solid reciving position.
Only make a small increase (1-2.5kg) on last weeks performance if your moving the bar well.
Metcon (Time)
3 RFT:
400m run
15 KBS @32/24kg
15 Wallball shots @9/5kg
15 min cap
Metcon (No Measure)
3 rounds:
10 Hollow rocks
20 plate twist @20/15kg
