CrossFit Inventive – CrossFit

Warm-up

Glute stretch 1 min e/s

Spiderman Lunge Hold 30 e/s

20 scorpions F/B

30 sec Lower back/hipflexor e/s

30 sec Twisted Cross e/s

30 Sec Front Rack Stretch

30 sec Wrist stretch

—————–

Activation

Empty Barbell:

10 Wrist Rotations

5 Front Squat

——–

3 Power Cleans (Empty Barbell_

6 HRPU

9 Air Squats

—-

* 7 Min EMOM to Build up to todays Heaviest Power Clean weight (3rd set)

Complete 3 Reps each minute. (They can be TNG or Drop reset)

* Start the 0:00 with an Empty Bar. Aim to build every minute with smaller increases.

* Strip weight back to starting weight.

* Use a clicker, if you don’t, DO NOT ASK SOMEONE ELSE WHO USED ONE HOW MANY ROUNDS THE GOT SO YOU COULD DO MORE REPS.

Metcon (3 Rounds for reps)

AMRAP 5, Rest 5:00

7 Rounds of “The Chief” (50/35)

Max Cal Bike erg

AMRAP 5, Rest 5:00

6 Rounds of “The Chief” (60/40)

Max Cal Bike erg

AMRAP 5, Rest 5:00

5 Rounds of “The Chief” (70/45)

Max Cal Bike erg

1 Round of “The Chief”

3 Power Cleans

6 Push-ups

9 Air Squats

(18 reps per round)

*Score for total reps each set. Any Cals accumulated on top of “The Chief” should also be counted as reps.
Barbell climbs from a moderate weight to a heavier weight.

You have 5 mins rest after each 5 minute block of all out hard work.

Work at a pace that you can keep moving for the entire 5 minutes, Don’t gas yourself out early.

SUBS:

Bike cals for Row cals.

You my not reach the calories until the final round.

SUB Power cleans for Double DB Power Cleans or a lighter barbell weight.

Scale Push-ups from Knees