CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded shoulder Mobility

10 shuttle runs

10 Forward/Lateral leg swings

1 lap Inchworm

1 lap spiderman lunge

20 scorpions

hip flexor & Lower back stretch

Glute stretch

90 sec static squat hold

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Strength:

Back Squat (4 sets 5 reps 90 sec rest)

Keep weight constant across all work sets.

Target 10kg increase / week if work sets are above 140kg.

Target 5kg increase / week if work sets are below 140kg.

Back Squat (20 mins to establish 1RM)

This is for those registered for Boxfit champs online comp only!

Metcon (AMRAP – Reps)

RX

10 minute AMRAP ladder

1 HSPU

2 Cleans 50kg/30kg

+1 HSPU each round

+2 Cleans each round

The athlete will complete 1 handstand push up and 2 cleans. Once the athlete finishes the first round they will then do 2 handstand push ups and 4 cleans. Each round adding 1 extra handstand push up and 2 extra cleans.

Metcon (AMRAP – Reps)

Scaled Option

10 minute AMRAP ladder

1 STOH 20kg/15kg

2 Cleans 30kg/20kg

+1 STOH each round

+2 Cleans each round



The athlete will complete 1 shoulder to overhead and 2 cleans. Once the athlete finishes the first round they will then do 2 shoulder to over heads and 4 cleans. Each round adding 1 extra shoulder to over head and 2 extra cleans.