CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder mobility

Red banded shoulder Mobility

10 shuttle runs

10 Forward/Lateral leg swings

1 lap Inchworm

1 lap spiderman lunge

20 scorpions

hip flexor & Lower back stretch



Power clean + 3 Thrusters (4 singles @ this complex)

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:

1 Km run buy in:

5 rounds:

12 x Hang power cleans @60/40kg

12 x HRPU

12 x Wallball 9/5kg

17 min cap

Vladonator, Rob Forte & “The Trevonator”, giving it their all during the 2016 Open workout (16.3)