CrossFit Inventive – CrossFit
Warm-up (No Measure)
In groups of 4 or even groups:
60 sec at each station:
assault bike
deep static squat hold
plank hold
Alt Over head plate lunges (5/2.5kg)
30 red banded pull apats
10 red banded pass throughs
10 red banded OHS
30 sec spiderman lunge hold E/S
30 sec glute stretch E/S
20 scorpions fornt/back
30 sec lower back/hip flexor stretch E/S
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Strength:
Clean and Jerk (4 sets 3 reps 90 sec rest Drop reset reps)
Week 1 start @75% of your 1RM (rep Max) Clean & Jerk and complete 4 sets 3 reps. 2.5kg increase per week. These are NOT Touch N Go. Drop reset with minimal rest. This will allow you to focus on good set up each rep.
90 seconds rest between your working sets.
Metcon (No Measure)
16 MIN EMOM:
1- 100M RUN
2- 7 Burpee box jump overs
3- 10 deadball over shoulder @25/20kg
4- 30 sec max cal Assault bike
* work hard for more rest on each station.
