CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Glutre stretch 1 minute each side
Spiderman Lunge Hold 30 sec each side
Table Top 30 seconds
Calf Stretch 30 seconds each side
30 Calf Pumps
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Activation:
10 Barbell Good Mornings
5 Back Squats
3 Snatch Grip Push Jerk
3 OHS
3 Snatch Balance
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Metcon (Weight)
Snatch Technique
On Every 90 sec x 6
3 Snatch Grip Push Jerk
3 Overhead Squats
3 Snatch Balance
Stay light, even use a PVC pipe and work on mobility if need be.
This is tech not building to heavy unless you are efficient with all of these movements.
No need to force the depth if you can not get low. Work on getting as low as possible on the OHS & Snatch Balance.
Metcon (Time)
For Time:
200m Run
10 Power Snatch 50/35
300m Run
10 Power Snatch 50/35
400m Run
10 Power Snatch 50/35
