CrossFit Inventive – CrossFit

Warm-up

30 Second Lower back/Hipflexor each side

30 second Glute each side

30 second Spiderman lunge Reach out each side

30 second Twisted Cross each side

30 Second table Top each side

30 sec Wrist front/back

—————–

Activation

(with 1 moderate Dumbbell)

3 Sets:

5 Single Leg Stiff Leg Deadlift each side

5 Strict Press each side

5 Air Squats 1 sec pause in bottom position

At the end of each set:

1- 20 Second Superman Hold

2- 20 sec Hollow Hold

3- 20 sec Plank Hold

Clean and Jerk (5 TNG On e 90 sec x 5)

Week 2:

Aim to go 2.5kg heavier than last week.

Week 1, Estimated weight: 55-65% of your 1RM.

Build up an use the same weight for all 5 sets.

Complete 5 unbroken reps at the top of each 90 sec and rest with whatever time remains

Metcon (Time)

Interval GRACE

For Time

30 Clean & Jerks @60/42.5kg

30 seconds ON/30 seconds OFF

Until 30 Clean & Jerks Are Complete.
Our ain in the piece is to do as many Touch and go reps in each 30 second pice as possible. As soon as you can no longer TNG reps, aim to drop reset and keep going. As we are testing Grace in a few weeks, here is your chance to put some Touch n Go reps together.

Your score is final time after completing 30 reps with the rest built into your final time.