CrossFit Inventive – CrossFit

(No Measure)

Ab mat hip flexor stretch 1 min each side

Shoulder Mobility

10 shuttle runs

1 lap Spiderman lunge

5 x Inchworm + 1 push up

10 Wall squats

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STRENGTH:

Clean (1 Rep @90% of 1 RM C&J)

Work to a single at 90% of 1RM C&J.

Target 5kg increase / week if work sets are above 130kg.

Target 2.5kg increase / week if work sets are below 130kg.

Metcon (2 Rounds for reps)

Hang power clean cycling:

After your Heavy Clean single, decrease weight to 60% of 1RM Clean for 2 sets of Max Effort Reps in 30 seconds. ME sets use Hang Power Clean Cycling only.

Target 5kg increase / week if work sets are above 130kg.

Target 2.5kg increase / week if work sets are below 130kg.

Metcon (Time)

1 round for time:

50 Wall ball shots

40 HRPU

30 Pull ups or Ring rows.

20 Power cleans 60/40kg

100 DU’s

12 min cap

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