CrossFit Inventive – CrossFit

Warm-up (No Measure)

carpark run

60 sec Couch stretch

Anterior seated shoulder stretches

Posterior delt/lat stretch

Puppy dog stretch

30 x Red banded pull aparts

10 banded Over head squats

30 sec spiderman lunge hold E/S

30 sec Glute stretch E/S


3 rounds:

5 scap pulls

5 kipping swings


Snatch barbell Progressions

Snatch (Establish a SAFE 1RM in 15mins)

15 mins to find a Full Snatch.

If you cannot yet squat snatch then you write power snatch in your comment box.

Fran (Time)

Thrusters, 95# / 65#

RX-M: 43kg

RX-F: 30kg

Scale back to ring rows, banded kipping pull ups.

RX can use kipping or butterfly.

10 min cap