CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green Banded shoulder MOB

Red banded warm-up

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kickers

30 sec spiderman lunge E/S

30 sec glute stretch E/S

20 scorpions F/B

30 sec lower back/Hip flexor stretch



2 x Power Clean + 1 x Hang Power Clean + 1 x Jerk (5 sets OE 90 sec)

Build up to 80% of your 1RM Clean & Jerk and complete 5 sets on every 1:30. 2.5kg increase per week.

Can be Push jerk or Split Jerk.

*Everyone working at same time.

*Scale load back if need be. Focus on good form!!

Metcon (Time)

For time:

200m run

20 x Hang Power cleans @50/35kg

200m run

10 x Push jerk @50/35kg

200m run

20 x Power Cleans @50/35kg

200m run

10 x Push jerk

200m run

13 min cap