CrossFit Inventive – CrossFit
Warm-up
1:00 Bike
Then
1:00 Shuttle Runs
—
Mobility
Frog 2:00
Couch 1:00 e.s
Ankle Mobility 30s e.s
Front Rack 30s
Wrist 30s
—
Activation
4 Laps Halo Crab Walks
10 Halo Air Squats
30 Calf Pumps
—
Barbell:
10 Wrist Rotations
5 Front Squats
5 Thrusters
5 Power Cleans
—
Front Squat
Waves: Start first 5 reps around 70%
5-3-1
5-3-1
Establish your first 5 leaving room to build.
Your 3 rep weight in the first wave becomes your 5 rep weight in the second wave. Build again from there.
Rest as needed between sets.
Record last double.
Metcon (Time)
L1
2 Rounds For Time:
10 Front Squats
10 Burpee Box Jump Overs 24/20 inch
10 Thrusters
10 Power Cleans
500m Run
Barbell: 60/40kgs
—
L2
2 Rounds For Time:
10 Front Squats
10 Burpee Box Jump/Step Overs 24/20 inch
10 Thrusters
10 Power Cleans
500/400m Run
Barbell: 45/30kgs
—
L3
2 Rounds For Time:
10 Front Squats
10 Burpee Box Step Overs 24/20 inch
10 Thrusters
10 Power Cleans
500/400m Run
Barbell: Choose Own Load/Sub Double Dumbbells
Machine Sub:
500/400m RUN
– 500/400m Row/Ski
– 1000/900m Bike Erg
