CrossFit Inventive – CrossFit

Time to test some Open workouts.

(No Measure)

Shoulder Mobility

10 shuttle runs

1 lap Spiderman lunge

1 Lap Inchworm + 1 push up

10 Wall squats

—————————-

STRENGTH:

CLEAN COMPLEX: 1 CLEAN + 2 FRONT SQUATS + 3 THRUSTERS (5 sets 1 rep)

5 singles at 70% of 1RM Clean & Jerk.

Target 5kg increase / week if work sets are above 125kg.

Target 2.5kg increase / week if work sets are below 125kg.

MUST MAKE 4/5 ATTEMPTS SUCCESSFULLY TO INCREASE WEIGHT.

Metcon (AMRAP – Rounds and Reps)

CrossFit Open Workout 15.4

is as follows:

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans 80/55kg

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up

each round, and 3 reps to the clean every 3 rounds.

Leave a Reply

Your email address will not be published. Required fields are marked *