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 from 85% of 1RM)
Start week one @85% 1RM. 1-2.5 kg increase each week. Focus on speed out of hips, and solid receiving position.
Not TNG!
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Power snatch @40/30kg
Box Jumps @24/20 inch
15 min cap