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
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Strength:
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
“Cindy”
5 x pull ups
10 x push ups
15 x Air squats
