CrossFit Inventive – CrossFit
Warm-up
5 Minutes Foam Rolling
Couch 1:00 e.s
Spiderman 30s e.s
Front Rack 30s
Twisted Cross 30s e.s
Wrist 30s
—–
ACTIVATION
20 Halo Glute Bridges
20 Banded Good Mornings
10 Banded Press e.s
—
BARBELL
10 Wrist Rotations
3 Front Squats
3 Hang Squat Cleans
3 Push Jerks
3 Split Jerks
2 Hang Squat Clean & Split Jerks
—
Hang Squat Clean & Split Jerk (Weight)
Go Every 90s x 6Sets:
Set 1: 2 Reps
Set 2: 2 Reps
Set 3: 1 Rep
Set 4: 2 Reps
Set 5: 2 Reps
Set 1: 1 Reps
Use the First Wave of 2,2,1 Reps as a warm-up, aiming to go heavier on our second wave of 2,2 & 1 Reps.
Metcon (Time)
5 Rounds For Time:
10 Double Dumbell Box Step-ups
30 Double-unders
10 Double Dumbell Push Jerks
30 Double-unders
RX:22.5/15kg’s
Box: 24/10 Inch
(Cap 20 Minutes)
SUBS
DUMBBELL BOX STEP-UPS
– Reduce Reps
– Reduce Load
– Reduce Box Height
– Dumbbell Reverse Lunges
DOUBLE-UNDERS
– Reduce Reps
– 45 Singles
– 30s Machine
DUMBBELL PUSH JERKS
– Reduce Reps
– Reduce Loads
