CrossFit Inventive – CrossFit

Warm-up (No Measure)

1 min row

1 min bike

Green banded mobility

30 red banded pull aparts

10 red banded passthroughs

5 inch worm 1 push up

30 sec spiderman lunge hold with rotation

30 sec glute stretch

20 scorions front/back

30 sec lower back/hiupflexor stretch



4 Set: Clean and Jerk (4 Sets 3 Reps drop reset reps)

Week 1 start @75% of your 1RM (rep Max) Clean & Jerk and complete 4 sets 3 reps. 2.5kg increase power week. 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.

Metcon (Time)

8 rounds for time:

1 Round of Cindy

5 x DB Clean & Jerks @22.5/15kg

12 min cap


5 x pull ups

10 x push ups

15 x Air squats