CrossFit Inventive – CrossFit

Warm-up (No Measure)

carpark run

Anterior seated shoulder stretches

Posterior delt/lat stretch

Puppy dog stretch

20 x PVC pass throughs

10 pass arounds each way

10 Over head squats

10 snatch balance

10 Zotts press

30 sec spiderman lunge hold E/S

30 sec Glute stretch

60 sec hammy stretch


3 rounds:

5 scap pulls

5 kipping swings

5 strict push ups

Power Snatch (4 sets 3 reps TNG 90 sec rest )

Complete 4 sets 3 reps with a 2.5kg increase on last on week 2. Only increase if you were successful with all 4 working sets.

Reps need to be TNG!

90 sec rest between each working set.

Metcon (Time)

For time:


Squat snatch @42.5/30kg


Double unders

8 min cap

*Scale to power snatch