CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch



1 x Squat clean + 2 x Split jerk (12 mins to establish 1RM)

12 mins to establish heavy but safe 1RM.

The trick is absorbing the split jerk back onto your shoulders without loading up your back.

Absorb the bar back onto your shoulders through a partial squat.

Coaches, do not give them anymore than 12 mins!!

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

3 x Hang squat clean @80/50kg

3 x Bar Muscle ups or 6 Jumping box MUPS

Rest 2 mins and record scores then:

Metcon (Time)

3 Rounds For time:

50 Double unders

10 Front squats @60/40kg

6 min cap