CrossFit Inventive – CrossFit
Warm-up
90s Machine
3 Sets:
20 Hollow Rocks/V-Sits
10 Light DB Lateral Raises
10 Barbell Good Mornings 20/15kgs
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Mobility
Samson + Tricep 30s e.s
Spiderman + Hamstring 30s e.s
Twisted Cross 30s e.s
Wrist 30s e.s
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BARBELL
10 Wrist Rotations
5 Strict Press
5 Deadlifts
5 Power Cleans
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Strict Press
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Strict Press Superset with Max DB Push Press
3 sets x 5 reps @ Challenging Increasing Load
2 sets x 3 reps @ Challenging Increasing Load
Superset with 30 sec Max DB Push Press @ 22.5/15kg
Rest 2 mins between sets
[Total of 5 Sets]
Record Heaviest 3.
Only increase if possible.
Power Clean
L1
Power Clean – Every 3 mins complete;
10 x Power Cleans @ 60/40kg – Touch and Go
10 x Power Cleans @ 70/45kg – 2 sets of 5 Touch & Go
10 x Power Cleans @ 80/52.5kg – Sets as follows: 4,3,3
10 x Power Cleans @ 90/57.5kg – Sets as follows 3,3,2,2
10 x Power Cleans @ 100/65kg – Sets as follows 3,3,2,2
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L2
Power Clean – Every 3 mins complete;
10 x Power Cleans @ 40/30kg – Touch and Go
10 x Power Cleans @ 50/35kg – 2 sets of 5 Touch & Go
10 x Power Cleans @ 60/40kg – Sets as follows – 4,3,3
10 x Power Cleans @ 70/45kg – Sets as follows – 3,3,2,2
10 x Power Cleans @ 80/50kg – Sets as follows – 3,3,2,2
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L3
Power Clean – Every 3 mins complete;
10 x Power Cleans @Choose Own Load – Touch and Go
10 x Power Cleans @Choose Own Load – 2 sets of 5 Touch & Go
10 x Power Cleans @Choose Own Load – Sets as follows – 4,3,3
10 x Power Cleans @Choose Own Load – Sets as follows – 3,3,2,2
10 x Power Cleans @Choose Own Load – Sets as follows – 3,3,2,2
Or Sub Double DB’s
Score: Last two Doubles of last set.
