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

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



Power Snatch (5 x 3 60 sec rest)

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.

Not Touch n Go

Metcon (Time)

For time:

7 rounds

7 x squat snatch @40/30kg

7 x lateral bar burpee

7 x HSPU

12 min cap