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