CrossFit Inventive – CrossFit
Warm-up
30s Bike/Machine
15r
30s Squat Hold (Push Knees Out)
15r
30s Halo Alt Lateral Steps
15r
30s Bike/Machine
30 Halo Glute Bridges
—
Samson + Front Rack On Upright 30s e.s
Active Spiderman + 5 Rotations e.s
Straddle 30s
Wrist 30s
Table Top 30s
Ankle Mobility 30s e.s
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BARBELL
10 Good Mornings
5 Front Squats
3 Power Cleans
3 Squat Cleans
—
Front Squat
EMOM 10:
6 Reps @70%
– Same weight all the way through.
– Expect Minimal Rest Each Minute.
– If 70% is to heavy, reduce load as needed.
Metcon [17 minutes] (AMRAP – Reps)
Level 1:
2 Minutes ON/1 Minute Off x 6 Sets:
20/17 Cal Row
Max Squat Cleans @85/50kg In Remaining Time.
Score: Total Squat Cleans Over The 6 Sets.
Start Back On Machine Each Set.
—
Level 2
2 Minutes ON/1 Minute Off x 6 Sets:
20/17 Cal Row
Max Squat Cleans @60/40kg In Remaining Time.
[Reduce Load if needed]
—
Level 3
2 Minutes ON/1 Minute Off x 6 Sets:
20/17 Cal Row
Max Air Squats InRemaining Time.
20/17 CAL SUBS
– 20/17 Cal Bike
– 18/15 Cal Ski Erg
