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
