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 @75% 1M C&J)
Week 1 starting at 75% of 1RM clean & jerk.
Add 5kg per week if 75% is over 110kg
2.5kg increse per week if 75% is under 110kg
Metcon (AMRAP – Reps)
9 Min AMRAP:
20 x Amat sit-ups
6 x Pull-ups
4 x clean & Jerk @60/40kg
25 x Abmat sit-ups
8 x Pull-ups
6 x Clean & Jerk @60/40kg
30 x Abmat sit-ups
10 x Pull-ups
8 x Clean & Jerks @60/40kg
*Go back to start if finish under 9 mins.
*117 reps per full round.
