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
5 inchworm 1 push up
30 sec spiderman lunge each side
20 scorpions front/back
Lower back/hip flexor stretch
30 sec Glute stretch each side
……………………………….
Strength:

1 x Power Snatch + 1 x Hang Full Snatch (4 sets @70% of 1RM)

Work up to 70% of 1RM and complete 4 sets. This is technique focused not aiming for PB’s. Focus on good form leading into testing week. Hitting position 1, tight bar path & getting under the bar fast.

Metcon (Weight)

Every 2 mins for 7 rounds complete:
6 Power Snatch 50/35kg
10 Bar Facing Burpees
Move fast and efficient for more rest each round.