CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Banded Upper
Couch 1:00 e.s
Spiderman 30s e.s
Wrist 30s
—-
ACTIVATION
20 HALO GLUTE BRIDGES
BARBELL
10 Good Mornings
10 wrist Rotations
5 Front Squats
3 Push Press
3 Split Jerks
—
3 Front Squats + 2 Split jerks
—
3 front Squats + 2 Split jerks
Build up & complete 5 Sets 2 reps @the same load.
– From the Rack
– Technique Over load!
– Rest as needed between working sets.
20 MIN CAP (Time)
L1
10 Rounds For Time:
7 Hang Cleans @60/40kg
7 Push Jerks @60/40kg
7 Toes To Bar
—
L2
10 Rounds For Time:
7 Hang Cleans @40/30kg
7 Push Jerks @40/30kg
7 T2B/K2E/KAHAP/GHD’s/ABMAT’s
Reduce Load If Needed.
—
L3
10 Rounds For Time:
Dual Dumbbells:
7 Hang Cleans
7 Push Jerks
7 Abmat Sit-ups
(Choose own Load)
