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 (4 sets 2 reps 90 sec rest )
Week 1. 12 mins to establish heavy double Split jerk. week 2 working 4 sets 2 reps from 80% of todays heavy double. 2.5kg increase per week.
Metcon (Time)
6 Sets:
8 x Deadlift @70/50kg
6 x Hang power clean @70/50kg
3 x Push jerk @ 70/50kg
60 sec rest between each set.
Aim to go unbroken each set and keep times for each round consistent.
Score total time, including rest.
**Make sure to take 60 sec rest. No longer or shorter!!!
