CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green 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 1RM snatch for a single @85% week 1 + weekly increase.

Work to 85% of 1RM for single. Then switch to Power Snatch for 3 sets of barbell cycling.

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

Target 2.5kg per week if under 90/60kg

Then:

Power Snatch (Power snatch cycling @5-10-15 reps 60 sec rest)

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 (Time)

Fot time:

10 rounds:

40 Double unders

10 HSPU, drop 1 rep off each round.

13 min cap