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 sets 1 rep 90 sec rest)

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)

For time:

10-9-8-7-6-5-4-3-2-1

HSPU

Burpee box jump overs @20/24inch


Member Darren Jones AKA: Dazza competing at this years Australian CrossFit Master Tittles. Representing NSW