CrossFit Inventive – CrossFit
(No Measure)
Shoulder mobility
banded pull aparts
5 inchworm 1 push-up
spiderman lunge holds
scorpions
5 x wall climbers
———————–
Strength:
2 MILITARY PRESS + 3 PUSH PRESS (4 sets 1 rep 90 sec rest)
Start @ 55% of 1 RM C&J for Men. Start at 50% of 1RM C&J for Women.
Target 10kg increase/week if working sets are above 120kg.
Target 5kg increase/week if working sets are below 120kg.
Metcon (Weight)
30 Min EMOM:
0-9 min:
2 Power clean @80/40kg + 3 HSPU
10-14 min:
4 Push Jerk @60/35kg + 3 HSPU
15-19 min:
5 Deadlifts @80/50kg + 5 Burpee
20-24 min:
5 T2B + 5 hang clean @80/40kg