CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded Mobility

2 min frog stretch

30 sec spiderman lunge rotation

30 sec glute stretch

30 sec lower back/hipflexor

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Barbell:

2 sets:

5 Front squats

5 split jerk strict press

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Clean & Jerk progressions

Clean and Jerk (12 mins to build to a heavy Double)

You have 12 mins to build to a safe heavy double drop reset Clean & Jerk.

Beginners stay light and focus on good michanics.

Metcon (AMRAP – Reps)

For Max Reps. Increasing weight intervals:

2 mins Clean & Jerk @50/30kg

2 mins rest

2 mins Clean & Jerk @60/40kg

2 mins rest

2 mins Clean & Jerk @70/50kg