CrossFit Inventive – CrossFit
Warm-up
Lower Back/Hipflexor 0:30 e/s
Glute 1:00 e/s
Spiderman 0:30 e/s
Puppy Dog 0:30
Twisted Cross 0:30 e/s
Wrist 0:30 (Rotation)
—–
ACTIVATION
P1:
1 Round on Barbell:
5 Good Mornings
10 Wrist Rotations
3 Front Squats
1 Squat Clean
2 Hang Power Clean
3 Power Clean
4 Push Jerk
P2:
200m Row
6 Alt DB HC&J
10 Alt Box Step-ups
(Swap)
——-
WOD Set-up.
Metcon (AMRAP – Rounds and Reps)
AMRAP 27:
1200M Row
50 Single Dumbbell Hang Clean & Jerks 22.5/15kg
50 Single Dumbbell Box Step-ups (24/20)
6 x Complex: Squat Clean + 2 Hang Power Clean + 3 Power Clean + Push Jerk 60/40kg
Share workload as evenly as possible.
The complex has to be unbroken. If you miss the lift, it doesn’t count. The rep has to be re-done.
SUBS
1200m Row
– 2500m Bikes
– 1000m Ski
Dumbbell HC&J
– Reduce Load
– Hang Clean if you cant go over head.
DUMBBELL BOX STEP-UPS
– Reduce Load
– Body weight Step-ups.
BARBELL COMPLEX
– Reduce weight as needed.
– If you cant go overhead, Add Front Squat for Push Press.
– Dual Dumbbells.