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.