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 of this complex 90 sec rest)
Work at 60% of your Clean & Jerk week 1. 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 (Weight)
Every 2:30 for 6 rounds complete:
200m sprint
5 x Clean & Jerks @70/40kg
Troy Whittaker with one of his usual loaded bar movements. He can move some weight when he is 100%! Troy is on his way back from a knee surgery and will be better than ever once 100%
