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
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Activation
Empty Barbell:
10 Wrist Rotations
5 Front Squat
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3 Power Cleans (Empty Barbell_
6 HRPU
9 Air Squats
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* 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