CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
Red banded Mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Lower back/hip flexor stretch
Glute stretch
……………………………….
Strength:
Hang Snatch ( Hang Squat Snatch 4 x 2 on every 90seconds )
4 sets 2 reps @80% of your 1RM Squat Snatch week 1.
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 – Reps)
11 EMOM: increasing/decreasing reps in the same minute of:
Min 0- 1 x power snatch + 30 DU’s
Min 1- 2 x power snatch + 25 DU’s
Min 2- 3 x power snatch + 20 DU’s
Min 3- 4 x power snatch + 15 DU’s
Min 4- 5 x power snatch + 10 DU’s
Min 5- 6 x power snatch + 5 DU’s
Min 6- 5 x power snatch + 10 DU’s
Min 7- 4 x power snatch + 15 DU’s
Min 8- 3 x power snatch + 20 DU’s
Min 9- 2 x power snatch + 25 DU’s
Min 10- 1 x power snatch + 30 DU’s
*weight is 50/35kg throughout!
No time to practice Double unders on this one. Choose Doubles or singles and hang on. This will be tough in the middle part. Reps will need to be TNG if your to hang in there. Choose your weight wisely as their is no time to change weights during this workout.
*Make your single skips the same amount as above today!
*If your still going at it with 10 sec remaining, your done, get ready for the next round.
*Score for total reps achieved.
*total DU’s=205
*Total Power snatch=36
Good luck!
