CrossFit Inventive – CrossFit
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Warm-up
– 2:00 Machine
– Couch 1:00 e/s
– Spiderman 1:00
– Front rack 0:30
– Twisted Cross 0:30 e/s
– Calf 0:30 e/s
– 30 Calf Pumps
—-
ACTIVATION
4 Laps Halo Crab Walks
10 Wall Squats
30 Double-unders
50 Singles
—
Barbell
10 Wrist Rotations
5 Front Squats
3 Power Cleans
3 Push Jerks
2 Clean & Jerks
—
Bar
Front Squat (5 Sets 3 Reps @same weight.
No percentages on this lift. Go Off how you feel for the day.
Complete 2-4 building sets before your working sets.
Rest 90s between working sets.)
10:00-15:00 (AMRAP – Reps)
Max Rep Clean & Jerks @70/47.5kg
Scale weight as needed. Ideally use a weight that your almost forced to do drop reset singles.
* Score for total reps.
Metcon (Weight)
EMOM 10:
10 Double-unders + 1 Clean & Jerk.
* Increase weight over the 10 minutes.
* Make sure to have your weights out ready to go. Use this as an opportunity to practice fast plate changes.
* Make sure you’r using clips or collars.
* Record last Weight.
SUBS
10 DOUBLE-UNDERS
– 20 Singles
– 12 Alt Shoulder Taps
– 10 Air Squats
– 10 Alt Jumping Lunges
CLEAN & JERK
– Stay at one weight that slightly challenges you.
– Clean only if you can not go overhead.
– 1 Clean + 1 Front Squat
