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