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
Lower back/Hip flexor stretch
Glute stretch
……………………………….
Strength:
Power clean + 3 Thrusters (4 singles of this complex 90 sec rest)
Work at 65% of your 1RM Clean & Jerk week 1. 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.
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Pwer clean weight:60/40kg RX
Rob “Forte” Stares marking off his PB of the year, making 1 whole lap of Inchworm in the warm up! This has been 3 years in the making! Well done Rob! Where are you buy the way?
