CrossFit Inventive – CrossFit
Warm-up
4 x 10m Shuttle Runs
4 10m Side Skips
4 x 10m High Knees
4 x 10m Butt Kicks
10 Leg Swings F/L
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Mobility
1 Min Couch e.s
30s Samson + Tricep e.s
30s Front Rack
30s Wrist
30s Ankle Mobility e.s
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ACTIVATION
2 Laps Halo Crab Walks
10 Halo Air Squats
10 Kipping Knee Raises
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Barbell
10 Wrist Rotations
3 Front Squats 3s Pause
3 Power Cleans
3 Squat Cleans
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Front Squat
Paused Front Squat
Go Every 2 Minutes:
5 Sets 3 Reps with a 3s Pause In bottom position.
All 5 sets @70-75% 1RM.
We are working on strength getting out of the whole. If you can’t hold the pause for 3s each rep, you have gone to heavy!!!
Squat Clean
3 Drop Reset Reps On Every 90s x 7 Sets
– Build Safely.
– Make sure to get your elbows high fast in the catch!
– Beginners stay light and focus on technique.
– Do not make your coaches tell you to take weight off because of your ego.
Metcon (AMRAP – Rounds and Reps)
L1
AMRAP 7: Increasing Reps up By 2’s
Lateral Bar Burpee
Toes To Bar
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L2
AMRAP 7: Increasing Reps up By 2’s
Lateral Bar Burpee
K2E/Knee Raises/GHD Sit-ups
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L3
AMRAP 7: Increasing Reps up By 2’s
Lateral Bar Burpee/Step Over
Abmat Sit-ups
