CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green Banded shoulder MOB
Red banded warm-up
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps butt kickers
10 x Leg swings F/L
30 sec spiderman lunge with rotations E/S
30 sec glute stretch E/S
20 scorpions F/B
30 sec lower back/Hip flexor stretch
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Strength:
Power Snatch (5 sets 3 reps 60 sec rest)
Week 1 from 80 % of your 1 RM Full Snatch.
2.5kg increase per week if possible.
Not TNG, Drop reset reps. Focus is on good tight set up each rep. Keep bar path tight. Focus on fast pull under the bar and tight catch.
Metcon (Time)
3 Rounds:
400m Run
15 x Power snatch @45/30kg
