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
