CrossFit Inventive – CrossFit

Warm-up (No Measure)

red banded warm up

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kicks

4 laps bear crawl

leg swings

5 inch worm 1 push up

60 sec squat hold

20 scorpiond front back

lower back hip flexor stretch

30 sec gluts stretch

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strength:

Hang Clean (Full hang clean 4 sets 3 reps 90 sec rest)

Build up to 75% of 1RM Clean week 1 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)

7 Rounds:

30 x Double unders

5 x Power clean@70/40kg

10 x Pull ups

15 min cap