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

5 inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

1 x Power Clean + 1 x Hang squat clean + 1 x Jerk (8 Min EMOM @75% of 1RM clean & jerk)

Build up to 75% 1RM Clean & Jerk.

1 rep every minute on the minute. Its de-load. Do not work above %. Concentrate on good set up following up with good technique throughout each movement.

We don’t want to beat ourselves up this week!!!!!!!!!

Metcon (3 Rounds for reps)

3 x 4 min AMRAPS:

5 X Power Cleans @60/40kg

10 x T2B

30 x Double under

2 mins rest

=45 reps per round