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
