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:
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
