CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 PvC pipe passthroughs

10 pass arounds each way

10 OHS

10 shutlle runs

4 laps side skips

2 laps high knees

2 laps butt kickers

10 leg swings forward/lateral

5 inchworm 1 push up

1 lap spiderman lunge

20 scorpions

Lower back/hammy stretch

Glute stretch

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Strength:

Clean and Jerk (Work 90% x 1 rep + weekly increase)

Work to 90% of your 1RM Clean & Jerk week 1 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 30 Max rep 60 sec rest)

Keep tight & efficient throughout the 30 seconds. Try to add 2.5kg increase on this lift as well.

Metcon (Time)

5 RFT:

20 x KBS @24/16kg

10 Power cleans @70/45kg

15 min cap