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



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