CrossFit Inventive – CrossFit
(No Measure)
Shoulder Mobility
10 shuttle runs
1 lap Spiderman lunge
1 Lap Inchworm + 1 push up
10 Wall squats
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STRENGTH:
Strict Pull-ups (3 sets of ME (max effort) 90 sec rest)
No Kip!
Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.
Keep aiming for minimum 5 reps.
Push Press + Push Jerk + Split Jerk (4 sets 1 Rep (90 sec rest))
Work at 60% of your 1RM Clean & Jerk in Week 1.
65% in Week 2. 60% in Week 3. 65% in Week 4. 60% in Week 5.
Metcon
Metcon (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 5 minutes of:
10 Push Press 50/30kg
5 Lat Bar Burpees
Rest 3 minutes:
Metcon (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 8 minutes of:
Run 200M
15 KBS 32/24kg
