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:

Power Snatch (5 x 3-60 sec rest Drop reset reps)

Week 1 from 80 % of your 1 RM Full Snatch.

2.5kg increase per week if possible.

Focus is on good tight set up each rep. Keep bar path tight. Focus on fast pull under the bar and tight catch.

Metcon (Weight)

On Every 2 mins for 6 sets complete:

2 x full snatch @45/30kg TNG

Drop bar & reset

4 x Power snatch TNG

Drop bar & reset

6 x hang power snatch

Drop bar reset

1 x Full snatch

* This one is about perfecting each snatch under slight fatigue. Please do not go above the weight set. Scale back if need be. Stick to Power if you cannot hit the full snatch as this stage.