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



2 x Power Clean + 1 x Hang Power Clean + 1 x Jerk (5 x 1 On every 90 sec)

Build up to 80% of your 1RM Clean & Jerk and complete 5 sets on every 1:30. 2.5kg increase per week.

Can be Push jerk or Split Jerk.

*Everyone working at same time.

*Scale load back if need be. Focus on good form!!

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 x hang squat clean @50/35kg

8 x S2O

6 x Lateral Bar Burpee