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

Glute stretch

……………………………….

Strength:

Clean and Jerk (Work to 90% of your 1RM Clean & Jerk for a single.)

Work to 90% of your 1RM Clean & Jerk for a single.

Target 5kg increase / week if Clean single is above 100kg.

Target 2.5kg increase / week if Clean single is below 100kg.

Hang Power Clean (2 x ME in 30 seconds. 60 msec rest.)

Then decrease weight to 60% of your 1RM C&J for 2xME in 30 seconds. Complete each set of Max Effort Reps: Hang Power Clean Cycling (as many as possible) in 30 seconds.

Target 5kg increase / week if Clean single is above 100kg.

Target 2.5kg increase / week if Clean single is below 100kg.

Metcon (Time)

“Increasing weight”

3 rounds for time:

500m run

15 Power cleans @60/40kg

500m run

10 Power cleans @70/45kg

500m run

5 Power cleans @80/50kg

15 m in cap