CrossFit Inventive – CrossFit


Warm-up (No Measure)

Green banded shoulder mobility only

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kickers

2 laps walking lunge (arms extended over head)

10 forward/lateral leg swings

5 inchworm + 1push-up

60 sec spiderman lunge each side

60 sec Glute stretch each side

Front Rack Lunge (4 sets 8 reps 90 sec rest (From the floor))

Work at 50% of your 1RM Clean & Jerk.

Target 5kg increase / week if work sets are above 60kg.

Target 2.5kg increase / week if work sets are below 60kg.

Metcon (Weight)

On every 2 mins for 10 rounds:


8 x Hang squat cleans @70/50kg +

8 x Bar facing burpees