CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e.s
Active Spiderman + 5 Rotations e.s
Wrist 30s
Banded Upper
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ACTIVATION
30 Calf Pumps
Carpark Run
5 Inchworm 1 Push-up
10 Active Supermans
20 Banded Good Mornings
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10 Reps Empty Barbell Bench/Build to starting weight
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Bench Press (4 x 8)
Build up & complete 4 Sets of 8 reps @same weight.
Rest 90s-2 mins between each working set.
SUB Dumbbells if need be.
Intervals (AMRAP – Reps)
3 Minutes On/2 Minutes Off x 4 Sets. [18 minutes]
200m Run
Max Rep Power Cleans @80/57.5kg
* Score is Total amount of power cleans accumulated over the 4 sets.
With 2 minutes rest structured in, we should be working as hard as possible each interval.
Quick singles on the power cleans should be the way to go at that weight.
SUBS
200m RUN
– 100m Run
– 500/450m Bike
– 230/200m Row
– 200/180m Ski
SQUAT CLEANS
– Reduce loading
– Sub Dumbbells
