CrossFit Inventive – CrossFit
Warm-up
General Warm-up
10/7 Cal Row
20 Halo Glute Bridges
10/7 Cal Row
20 Banded Good Mornings
10/7 Cal Row
20 banded Pull aparts
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Mobility
Couch 1:00 e.s
Ankle Mobility 30s e.s
Squat Hold 30s
Samson + Tricep 30s e.s
Wrist 30s
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ACTIVATION
10 Hollow Rocks
10 Scap Pulls
10 Kipping Knee Raises
5 BB Front
3 Power Clean & Jerks
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Front Squat
Build up to and complete:
3 Sets 3 Reps @75%
3 Sets 2 Reps @80%
Record 3 x 2 @80%
Metcon (4 Rounds for time)
L1
Every 5 Minutes x 4 Sets:
21/18 Cal Row
15 Toes To Bar
9 Clean & Jerks @60/40kg
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L2
Every 5 Minutes x 4 Sets:
21/18 Cal Row
15 Toes To Bar/GHD’s/Knee Raises
9 Clean & Jerks 40/30kg
Reduce Load
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L3
Every 5 Minutes x 4 Sets:
21/18 Cal Row
15 Abmat Sit-ups
9 Dual DB HC&J/12 Single DB HC&J
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