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