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
2 laps of 1 x air squat + 1 side lunge
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
Hang Snatch (4 sets x 2 reps on every 90seconds )
4 sets 2 reps @80% of your 1RM Squat Snatch.
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 – Rounds and Reps)
10 min Amrap
30 x Double Unders
20 x Push Ups
10 x Power snatch @40/30kg