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:

Snatch (Work to 1RM snatch for a single @85% week 1. )

Work to 85% of 1RM for single.

Target 5kg per week if snatch is above 90/60kg

Target 2.5kg per week if under 90/60kg

Then:

Then switch to Power Snatch for 3 sets of barbell cycling.

Power Snatch (Reps @5-10-15 60 sec rest between sets)

Drop weight to 50% of your single snatch for Power snatch cycling.

Try find consistent unbroken rythym across each set. 60 sec rest between sets.

Target 5kg per week if snatch is above 90/60kg

Target 2.5kg per week if under 90/60kg

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

9 pull ups

7 power snatch @40/30

5 Lateral bar burpee

Restest 3 mins then:

Metcon (Time)

For time:

30 T2B

30 Burpee 2 target

5 min cap