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
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3 rounds:
5 scap pulls
5 kipping swings
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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)
21-15-9
Thrusters, 95# / 65#
Pull-ups
KG’S=
RX-M: 43kg
RX-F: 30kg
Scale back to ring rows, banded kipping pull ups.
RX can use kipping or butterfly.
10 min cap