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