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.

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