CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded Mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Lower back/hip flexor stretch
Glute stretch
……………………………….
Strength:
Hang Clean (4 sets 3 reps 90 sec rest)
Build up to 75% of 1RM Clean 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)
From CrossFit Regionals
For Time:
100 Double Unders
50 Toes to Bar
50 OH Alt Lunge steps @25/15kg
50 Toes to Bar
100 Double Unders
* Lunge walk is replaced with a @25/15kg plate alt lunge
