CrossFit Inventive – CrossFit
Warm-up
30s Shuttle Runs
30s Side Skips
15s High Knees
15s Butt Kicks
—
Mobility
Couch 1:00 e.s
Spiderman 30s e.s
Ankle Mobility 30s e.s
Front Rack 30s
Wrist 30s
—
ACTIVATION
5 Squats To Hamstring
20 Halo Glute Bridges
—
Barbell
10 Back Squats
10 Wrist Rotations
3 Power Cleans
3 Squat Cleans
3 Clean & Jerks
—
Back Squat
4 x 4 @80%
90s-2 Mins Rest Between Sets.
Go Lighter if needed.
Clean Up 20min Cap (Time)
L1
75/70 Calorie Bike/Row Erg
10 Hang Power Cleans @70/47.5kgs
50/45 Calorie/Row Bike Erg
10 Squat Cleans @70/47.5kgs
25/20 Calorie Bike/Row Erg
10 Clean & Jerks @70/47.5kgs
—
L2
75/70 Calorie Bike/Row Erg
10 Hang Power Cleans @60/40kgs
50/45 Calorie Bike/Row Erg
10 Squat Cleans @60/40kgs
25/20 Calorie Bike/Row Erg
10 Clean & Jerks @60/40kgs
Scale Load if needed. [L2 Scaled]
—
L3
[Using Double Dumbbells of your choice]
75/70 Calorie Bike/Row Erg
10 Hang Power Cleans
50/45 Calorie Bike/Row Erg
10 Squat Cleans
25/20 Calorie Bike/Row Erg
10 Clean & Jerks
Scale Load if needed.
Row Cal Same as bike.
Ski Cals are 5 Less first two sets only round Male & Females.