CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded Mobility
Red banded warm up
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps But flicks
leg swings/forward lateral
5 inchworm 2 pushs
1 lap spiderman lunge
20 scorpions front back
30 sec lowerback hipflexor stretch
30 sec glute stretch
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Strength:
Push Jerk (5 sets 3 reps 90 sec rest )
Build up to 85% of 1RM Push jerk week 1 for 5 sets 3 reps from rack.
5kg increase per week if working weight is above 90/60kg
2.5kg increase per week if below 90/60kg
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
6 x Ground to Overhead @60/40kg
12 x T2B
Metcon (Time)
100 plate twist @25/15kg