CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Banded Ankle Mobility
Couch 1:00 e/s
Frog 2:00
Wrist 30s
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ACTIVATION
3 Rounds:
15 Banded Pull aparts
15 Halo Glute Bridges
20 Flutter Kicks
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BARBELL
10 Good Mornings
10 Wrist Rotations
5 Front Squats
3 Hang Squat Cleans
3 Strict press
3 Push Press
3 Push Jerks
3 Split Jerks
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3 Hang Squat Clean & Split Jerks
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Hang Squat Clean & Split Jerk (Weight)
Go Every 90s x 6 Sets:
Set 1: 3 Reps
Set 2: 2 Reps
Set 3: 2 Reps
Set 4: 2 Reps
Set 5: 1 Rep
Set 5: 1 Rep
Keep all Lifts and Weight bases around good technique.
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
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SUBS
CLEAN & JERK
– Reduce Loading
– Sub Dumbbells
TOES TO BAR
– Knees To Elbows
– Kipping Knee Raises
– Strict Knee Raises
– Medball Sit-ups
– Sit-ups