CrossFit Inventive – CrossFit
Warm-up (No Measure)
Tuesday Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
10 leg swings forwrd/ Lateral
5 Inchworm 2 push-ups
30 sec spiderman lunge hold each side
……………………………….
Strength:
Metcon (No Measure)
L-Ring Holds:
3 x 30 seconds
30 Seconds rest
Push Press (4 Sets 3 Reps + 2.5kg on week 2)
Start @55% of 1RM Clean & Jerk.
2.5kg Increase each week.
This is week 3
Metcon (Time)
5 rounds of:
8 S2O 40/30kg
12 Hang Cleans 40/30kg
20 Deadlifts 40/30kg
Increase 10kg for round 4 & 5.
Rounds 4 & 5 @50/40kg
15 min cap
** its light weight, try maintain steady but consistent pace throughout.
