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
……………………………….
Strength:
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
