CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 x carpark run
60 sec couch stretch E/S
Green banded shoulder mobility
30 red banded pull aparts
10 red banded passthroughs
30 sec spiderman lunge hold with rotation
30 sec glute stretch
20 scorions front/back
30 sec lower back/hipflexor stretch
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3 Sets:
5 slow scap pulls
10 hollow rocks
2 x Push Jerk + 1 x Split Jerk (4 sets 1 rep 90 sec rest )
From 75% of your 1RM Clean & Jerk week1. Only 2.5kg increase per week.
Warm-up (No Measure)
8 Min AMRAP:
10 x Clean & Jerk @45/30kg
10 x T2B