CrossFit Inventive – CrossFit

Warm-up

Green 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 for a single + weekly incr)

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 reps in 30 sec)

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)

For Time:

50 Power Cleans @60/40kg

* Every min perform 5 Bar Facing Burpees until 50 PC are performed. Start with 5 bar facing burpee.