CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Hamstring On Upright 1:00 e.s
Glute 30s e.s
Front Rack 30s
Twisted Cross 30s e.s
Wrist 30s
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ACTIVATION
20 Halo Glute Bridges
20 Banded Good Mornings
10 Alt Assisted Pistols
10 Scap Pulls
5 Kipping Swings
5 Strict Knee Raises
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BARBELL
5 Slow Good Mornings
5 Back Squats
5 Front Squats
3 Power Cleans
2 Push Jerks
2 Split Jerks
3 Thrusters
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1 Round of below complex
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3 Cleans + 2 Front Squats + 1 Jerk (1 x 1)
Cleans can be Power Cleans or Squat Cleans.
Jerk can be Push Jerk or Split Jerk.
12 Minute To Build To Max Load.
Holding onto the bar for the entire complex.
Clean can be Power or Squat.
Jerk can be Push Jerk or Split Jerk.
“Keep It Safe!
“The Open Test” (AMRAP – Rounds and Reps)
AMRAP 20:
50 Single Leg Squats
50 Deadlifts
40 Bar Facing Burpees
40 Power Cleans
30 Toes To Bar
30 Front Squats
20 Chest To Bar Pull-ups
20 Push Jerks
10 Bar Muscle-ups
10 Thrusters
Barbell: 61/42.5kg
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BARBELL MOVEMENTS
– Reduce Loading
– Sub Dumbbells
SINGLE LEG SQUATS
– Reduce Reps
– Use Uprights
– Use Rings
– Reverse Lunges
– Box Step-Ups
– Squat Off A Box
BAR-FACING BURPEES
– Lateral Bar Burpees
– Reduce Reps
– Burpee Step-Overs
– Burpee To Target
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
CHEST TO BAR
– Reduce Reps
– Pull-Ups
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
BAR MUSCLE-UPS
– Reduce Reps
– Banded
– Jumping
– Chest To Bar
