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



Snatch (3 sets 2 reps TNG 90 sec rest)

Build up to working weight then complete 3 sets 2 reps TNG.

1- 2.5kg increase on last performance if you achieved last weeks 3 sets comfortably.

Stay safe, do not go above potential.

Hang Snatch (6 Min EMOM: Hang snatch single)

Hang snatch single + 2.5kg on last week

Metcon (Time)

3 RFT:

20 x ALT DB Snatch (Choose own load)

10 x Burpee (standard)

5 x Bar muscle ups (scale to Jumping Box MU)

12 min cap

Choose own load but not easy. Roughly 22.5kg above is RX Men/15Kg RX Ladies Scaled 10kg, as per CrossFit games.