CrossFit Inventive – CrossFit
(No Measure)
Shoulder Mobility
10 Shuttle runs
10 Leg swings forward/Lateral
1 lap spiderman lunge
20 scorpions
hipflexor & lower back stretch
Clean and Jerk (1 @90% of 1RM C&J + 2 drops of 1 rep.)
Work to 90% of 1RM C&J for a single. Then perform 2 drop sets of 1 rep.
Target 5kg increase for weeks 1&2 if single is above 120kg. Back to 90% for week 3&4. TEST in week 5.
Target 2.5kg increase for weeks 1&2 if single is below 120kg. Back to 90% for week 3&4 and TEST in week 5.
For Drop Sets of 2×1
Decrease the weight by 10kg if your single is above 120kg.
Decrease the weight by 5kg if your single is below 120kg.
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap:
40 DU’s
10 Power Cleans 60/40kg
10 S2O 60/40kg
