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
