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

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