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

Glute stretch

……………………………….

Strength:

L-Sit (3 x 30 work/30 Recovery)

L ring holds on rings. Try to maintain straight leg postion. Scale back to knee raise hold on rings.

Strict Press (4 sets 3 reps 90 sec rest)

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Week 1 Start @55% of 1RM Clean & Jerk.

Increase by 2.5kg-5 kg per week.

Metcon (Time)

10 RFT:

5 S20 @50/35kg

5 HSPU

12 min cap