CrossFit Inventive – CrossFit
Warm-up
Banded Upper
—
Pigeon 1:00 e/s
Frog 1:00
Wrist 0:30 F/B
Calf 0:20 e/s
30 Calf Pumps
—
ACTIVATION
30 HALO Glute Bridges
30 Flutter Kicks
20 Banded Pull Aparts
10 Banded Press (2 hands)
—
Barbell:
10 Wrist Rotations
3 Front Squats
3 Hang Squat Cleans
3 Split Jerk
2 Hang Squat Clean & Split Jerks
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Hang Squat Clean & Split Jerk (Weight)
2 Reps Every 90s x 6 Sets
Building weight based on technique.
There should be NO FAILED LIFTS……
Metcon (3 Rounds for reps)
3 Rounds x AMRAP 4:
27/23 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs [24/20]
Rest 4 Minutes Between Rounds.
Round 1: 60/40kg
Round 2: 52.5/35kg
Round 3: 42.5/30kg
* Score Total Reps Each Round.
SUBS
27/23 CALORIE ROW
– 27/23 Calorie Bike Erg
– 21/18 Calories Ski Erg
– 400 Meter Run
POWER CLEANS
– Reduce Loading
– Double Dumbbell Power Cleans
BURPEE BOX JUMP OVERS
– Reduce Height
– Burpee Box Step-Overs
– Barbell or Dumbbell Facing Burpee