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?