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
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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.
