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
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Strength:
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)
