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
Glute stretch
————————
Strength:
Power clean + 3 Thrusters (4 singles @ new weight)
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.
Metcon (Weight)
20 min EMOM:
1- 7 x strict T2B or strict knee raises
2- 15 x wallball shots @9/5kg
3- 25 x Ab mat frog sit ups
4- 3 x full cleans @70/40kg
5- 20 x Air squats
*record weight for full clean
