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

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Push Jerk (6 sets 2 reps 60-90 sec rest )

Week 1 starting at 75% of 1RM clean & jerk.

Add 5kg per week if 75% is over 110kg

2.5kg increase per week if 75% is under 110kg

Metcon (Time)

6 rounds:

5 x Clean & jerks @60/40kg

10 x Pull-ups

12 min cap