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
