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