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



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%