CrossFit Inventive – CrossFit
Warm-up (No Measure)
Shoulder Mobility
10 shuttle runs
1 lap Spiderman lunge
1 Lap Inchworm + 1 push up
10 Wall squats
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STRENGTH:
Push Press + Push Jerk + Split Jerk (5 sets 1 rep (90 sec rest))
Work at 60% of your 1RM Clean & Jerk in Week 1.
65% in Week 2. 60% in Week 3. 65% in Week 4. 60% in Week 5.
Metcon (No Measure)
4 MIN EMOM:
5 STRICT PULL-UPS + 5 STRICT DIPS
Complete both movements in the same minute.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
3 S2O 70/40kg
6 Front Squats 70/40kg
9 Lat Bar Burpee
