CrossFit Inventive – CrossFit
Warm-up
6 x 10m Shuttle Runs
4 Laps Side Skips
10 Air Squats
2 Laps Single Leg RDL Walks
—
Mobility
Frog 2:00
Front Rack 30s
Puppy Dog 30s
Ankle Mobility 30s e.s
—
Glute Activation
4 Laps Halo Crab Walks
—
Barbell
10 Wrist Rotations
5 Empty BB Front Squats
3 Power Cleans
3 Push Jerks
3 Clean & Jerks
Front Squat
2 x Squat Waves (Back to week 1 reps range/Starting higher %)
3-2-1
3-2-1
Start First 3 @75% and build.
Record last single.
Metcon (AMRAP – Rounds and Reps)
L1
AMRAP 15:
30/25 Calorie Bike Erg
10 Clean & Jerks @weight 52.5/35 Kgs
—
L2
AMRAP 15:
30/25 Calorie Bike Erg
10 Clean & Jerks @weight 40/30kgs
—
L3
AMRAP 15:
30/25 Calorie Bike Erg
10 Dumbbell Hang Clean & Jerks @choose own load
(Double or Single DB)
30/25 Cal Bike:
– 30/25 Cal Row
– 26/20 Cal Ski
