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
