CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
10 leg swings forwrd/ Lateral
5 Inchworm 2 push-ups
30 sec spiderman lunge hold each side
……………………………….
Strength:
Clean and Jerk (Work to 85% of your 1RM 2 mins rest)
CLEAN & JERK
Work at 85% of your 1RM C&J for 3×3 in Week 1.
Reset each rep with minimal rest. Not touch N Go reps.
Increase where possible each week.
Metcon (Time)
10-8-6-4-2
Clean and Jerk 70/50kg
* 50 DU’s after each set
