CrossFit Inventive – CrossFit

Warm-up (No Measure)

carpark run

10 leg swings forward/lateral

Seated shoulder/Pec stretch

60 sec Posterior delt/lat stretch

60 sec Puppy dog stretch

30 x Red banded pull aparts

10 banded Over head squats

30 sec spiderman lunge hold E/S

30 sec Glute stretch E/S

60 sec hammy stretch



Clean and Jerk (4 sets 3 reps drop reset reps 90 sec rest )

Build up to 75% of your 1RM (rep Max) Clean & Jerk week 1 and complete 4 sets 3 reps. These are NOT Touch N Go. Drop reset with minimal rest. This will allow you to focus on good set up each rep.

90 seconds rest between your working sets.

2.5kg increase on weeks ones performance.

Metcon (Time)

For time:

30 x Hang power clean @50/35kg

30 x Push Jerk

30 x Front squats

Same weight throughs all movements!

10 min cap