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)
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 rounds for time:
400m run
15 Box Jump Overs
10 Push Jerks@50/35kg
5 C2B pull-ups
15 min cap
