CrossFit Inventive – CrossFit
Warm-up
Foam Roll Lats 2:00 e/s
Active Spiderman x 5 Rotations e.s
Glute 30s e.s
Front Rack 30s
Wrist 30s
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ACTIVATION
30 Halo Glute Bridges
30 Banded Pull aparts
10 Banded Press e.s
10 Barbell Single Leg Alt RDL’s
10 Barbell Wrist Rotations
3 Barbell Front Squats
3 Hang Squat Cleans
3 Push Press
3 Split Jerks
1 Hang Squat Clean & Split Jerk
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Hang Squat Clean & Split Jerk (Weight)
Set 1: 2 Reps
Set 2: 1 Rep
Set 3: 1 Rep
Set 4: 2 Reps
Set 5: 1 Rep
Set 6: 1 Rep
Use the first wave as a warm up. aiming togo heavier on the second wave.
Metcon (Time)
3 Rounds For Time:
10 Squat Cleans 61/42.5kg
10 Push Jerks 61/42.5kg
(Cap 8 Minutes)
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SQUAT CLEANS
– Reduce Reps
– Reduce Load
– Sub Dumbbells
PUSH JERKS
– Reduce Reps
– Reduce Load
– Sub Dumbbells
“FINISHER”
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With a Partner…
3 x 1 MINUTE WEIGHTED PLANK HOLDS EACH 1:1
Men RX: 20kg Plate
Womens RX: 10kg Plate
SUB
– Reduce Load
– Reduce Time
– Body Weight