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
