CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
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
……………………………….
Strength:
Split Jerk (12 mins to establish heavy double)
Week 1. 12 mins to establish heavy double Split jerk. week 2 working 4 sets 2 reps from 80% of todays heavy double.
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
7 x Push press @50/35kg
7 x T2B
7 x Burpee 2 Target
Rest 2 mins:
Metcon (Time)
3 Rounds For Time:
15 x hang power clean @50/35kg
15 x KBS @24/16kg