CrossFit Inventive – CrossFit
(No Measure)
Green Banded shoulder mobility
Red banded shoulder mobility
5 stationary inchworm + 1 push up
1 Lap spiderman lunge
20 scorpions
hip flexor & lower back stretch
2 MILITARY PRESS + 3 PUSH PRESS (4 Sets 1 Rep 90 sec rest)
Start @ 55% of 1 RM C&J for Men. Start at 50% of 1RM C&J for Women.
Target 10kg increase/week if working sets are above 120kg.
Target 5kg increase/week if working sets are below 120kg.
Metcon (AMRAP – Reps)
7 Min AMRAP:
3 Clean & Jerk 60/40
3 TTB =6
6 Clean & Jerk
6 TTB =18
9 Clean & Jerk
9 TTB =36
12 Clean & Jerk
12 TTB =60
15 Clean & Jerk
15 TTB =90
18 Clean & Jerk
18 TTB =126
etc increasing buy 3 reps each round
Metcon (AMRAP – Reps)
5 Min AMRAP:
500m run
remaining time:
Max burpee 2 target
