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