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
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Strength:
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
