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

2 laps of 1 x air squat + 1 side lunge

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:

Hang Snatch (4 sets x 2 reps on every 90seconds )

4 sets 2 reps @80% of your 1RM Squat Snatch.

2.5kg increase per week.

Build up to 80% then complete 4 sets on every 90 sec as a group.

Please stick to hang power if you have been doing this since week 1 off this block.

Metcon (AMRAP – Rounds and Reps)

10 min Amrap

30 x Double Unders

20 x Push Ups

10 x Power snatch @40/30kg