CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm up

60 sec row

60 sec AD

10 leg swings forward lateral

5 inchworm 1 push up

60 sec static squat hold (knees out/bum down)20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Hang Clean (Full hang clean 4 sets 3 reps 90sec rest)

Build up to 75% of 1RM Clean week 1 then perform 4 sets 3 reps.

2.5kg increase per week if below 100/70kg

5kg increase per week if above 100/70kg

90 seconds rest between working sets.

Metcon (Time)

10 Rounds For time:

3 x Power clean @80/45kg

6 x HSPU

12 min cap

Max Effort Plank Hold (Time)