CrossFit Inventive – CrossFit
1 st Open workout 16.1.
430pm class will be Open WOD Only.
(No Measure)
Shoulder Mobility:
Green banded & Red banded.
10 shuttle runs
1 lap Spiderman lunge
10 leg swing forward/Lateral each leg.
10 Wall squats
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STRENGTH:
Split Jerk (4 sets 2 reps)
From Rack.
Work at 80% of 1RM C&J.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.
Metcon (No Measure)
Every 3 minutes, for 15 minutes (5 sets) for times:
40 Double Unders
8 Shoulders to Overhead 50/35kg
12 Box Step ups (with 2 X 12/8kg Kettlebells)
500metre Row (Time)
Row 500m for time.
