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!!!