CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

5 inchworm 1 push up

60 sec spiderman lunge hold

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Split Jerk (5 sets 3 reps 90 sec rest )

Build up to 85% of 1RM Push jerk week 1 for, 5 sets 3 reps from rack.

5kg increase per week if working weight is above 90/60kg

2.5kg increase per week if below 90/60kg

Metcon (Time)

For time:

100 DU’s

Then:

15-10-5

Clean & jerk @70/45kg

Box Jump @24/20 inch

finish with 100 DU’s

15 min cap