CrossFit Inventive – CrossFit
Warm-up
2 Mins Machine
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Mobility
Couch 1 Min e.s
Frog 2 Mins
Ankler Mobility 30s e.s
Front Rack 30s
Puppy Dog 30s
Wrist 30s
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Activation
2 Laps Halo Crab Walks
2 Laps Monster Walks
10 halo Air Squats
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Barbell:
5 Good Morning To Squats
10 Wrist Rotations
3 Front Squats
3 Push Press
3 Push Jerks
3 Power Cleans
3 Clean & Jerks
Front Squat + Back Squats
Go Every 2 minutes x 6 Sets:
3 Front Squats + 3 Back Squats
@80% of 1 RM Front Squats
Same Load for all 6 sets.
Front Squat
For Percentage purposes only!!
Cap 20:00 (Time)
L1
3 Rounds For Time:
800/700m Row
15 Clean & Jerks 60/40kg
15 Toes To Bar
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L2
3 Rounds For Time:
800/700m Row
15 Clean & Jerks 50/35kg
15 Toes To Bar/K2E/KAHAP
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L3
3 Rounds For Time:
800/700m Row
15 Clean & Jerks 40/30kg
20 Abmat Sit-ups
Sub Double Dumbbell hang Clean & Jerks
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Double Distance Bike
800/600m Run