CrossFit Inventive – CrossFit

Warm-up (No Measure)

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

Lower back/hip flexor stretch

Glute stretch

60 sec static squat hold

……………………………….

Strength:

Hang Clean (4 sets 3 reps @75% of 1RM)

Build up to 75% of 1RM Clean then perform 4 sets 3 reps.

2.5kg increase per week if below 100/70kg

5kg increase per week if above 100/70kg

90 seconds rest between working sets.

Metcon (Time)

1 Round for time:

30 Hang power clean@40/30kg

30 T2B

30 Double unders

30 Front squats@40/30kg

30 T2B

30 Double unders

15 min cap