CrossFit Inventive – CrossFit
Warm-up
1 x Carpark Run
MOBILITY
5 Inchworm 1 Push-up
Active Spiderman + 5 Rotations e.s
10 Active Supermans
30s Twisted Cross e.s
30s Front Rack
30s Wrist
—
ACTIVATION
20 Banded Pull-aparts
10 Pass throughs
10 Scap Push-ups
10 Scap Pulls
5 Ring Dip Eccentrics/Dip Bar Ecc/Push-up Ecc
—
Weighted Pull-ups
L1
5 Sets 5 Reps @same load (10 minutes)
Then:
10 Reps @bodyweight. Go Every 90s x 3 Sets
—
5 Sets 5 Reps @bodyweight. (10 minutes)
Then:
10 Reps Banded. Go Every 90s x 3 Sets.
—
5 Sets 5 Reps Banded. (10 minutes)
Then:
10 Reps Ring Rows. Go Every 90s x 3 Sets.
Ring Dips (
)
L1
(12-15 minutes)
10 Sets of 7 Unbroken Reps
Rest as needed to get each set unbroken.
—
L2
10 Sets of 7 Unbroken Banded/Ring, Banded Dip/Bar Reps
Rest as needed to get each set unbroken.
—
L3
10 Sets of 7 Unbroken Reps of Laying Single Dumbbell Tricep Extensions.
Rest as needed to get each set unbroken.
High Hang Power Clean
This is a primer for your triple hang power clean.
Coaches, don’t let them Max out!!!!
Do not let the bar move below your pockets.
Go Every 90s: (7 Sets)
3 x 5 Light Building Loads 50-60% 1RM
Work on speed out of the pocket with fast elbows in the catch.
2 x 3 60-75%
2 x 3 75-80% Same for both lifts.
Beginners stay light to moderate!!!
Hang Power Clean
Go Every 90s x 7 Sets
Building Safely into a heavy triple.
Beginners stay light to moderate!!!