CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green & red banded warm-up

carpark run

10 leg swings F/L

4 laps side skips

2 laps high knees

2 laps butt flicks

2 laps Bear crawls

1 lap inchworm 1 push up

1 lap spiderman lunge

30 Glute st E/S

20 scorpions F/B

30 sec lower back/hip flexor E/S

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Strength:

Sets: Push Press (3 Sets 3 Reps 90 sec rest )

Make sure that these are push press. No push jerks! Back the weight off if you cannot maintain good form for this movement.

Add no more than 2.5kg onto last weeks performance.

Metcon (Time)

For Time: Intervals:

40 x Clean & Jerks @60/40kg

40 sec On 30 sec Off until complete your 30 reps.

RX+= 70/50kg

Intervals gives you the opportunity to string some TNG reps together or get as many “good” reps out as possible in each 30 sec working block.