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
———————————
Strength:
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
