CrossFit Inventive – CrossFit
Warm-up (No Measure)
PVC pipe shoulder warm up
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps butt flicks
10 leg swings forward/lateral
1 lap inch worm
1 lap spiderman lunge
10 wallsquats
2 scorpions front back
lower back hip flexor stretch
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Strength:
1 Clean + 1 Front squat + 1 Split Jerk (On every 90 seconds for 6 rounds. )
On every 90 seconds for 6 rounds. Start at 50% of last weeks weight. Record heaviest completed lift.
Make sure we all start on the clock, coaches call.
Metcon (4 Rounds for reps)
Working under fatigue
4 Sets: 3 min cap.
400m run, remaining time complete max power clean @50/35kg
60 sec rest
400m run, remaining time, max Front squat @50/35kg
60 sec rest
400m run, remaining time, max Hang power clean @50/35
60 sec rest
400m run, remaining time, max T2B.
Record reps each round for each movement. Good luck.
