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

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch

……………………………….

Strength:

2 Push Jerk + 1 Split jerk (4 singles @ this complex)

From Rack:

Work at 60% of your 1RM Clean & Jerk. Keep weight constant across all work sets.

Target 5kg increase / week if work sets are above 80kg.

Target 2.5kg increase / week if work sets are below 80kg.

Metcon (Time)

3 RFT:

10 Clean & Jerk @60/40kg

10 Lateral bar burpee

12 min cap