CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
Red banded mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Glute stretch
……………………………….
Strength:
Power clean + 3 Thrusters (4 sets of above complex 90 sec rest.)
Work at 65% of your 1RM Clean & Jerk. Keep weight constant across all work sets.
Target 5kg increase / week if work sets are above 90kg.
Target 2.5kg increase / week if work sets are below 90kg.
Metcon (Time)
For time:
3-6-9-12-15-12-9-6-3
Thrusters @45/30kg
Plate Burpee (on 25kg plate)
12 min cap
