CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Upper
10 Scorpions F/B
5 Inchworm 1 Push-ups
5 Squat To Hamstring
30 Slow Calf Pumps
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ACTIVATION
30s Skipping
10 Scap Pulls
6 Barbell Clean & Jerks
6 Barbell Power Snatches
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Strict Pull-ups
15 Sets:
5-7 Wide Grip Strict Pull-ups
* Aim to EMOM
* Rest as needed between sets.
Aim to get each set unbroken.
25 minute Cap (Time)
L1
3 Sets For Time:
40 x Double Unders
10 x Clean and Jerks @ 40/30kg
40 x Double Unders
10 x Clean and Jerks
Rest 2 mins then
40 x Double Unders
10 x Power Snatches @ 40/30kg
40 x Double Unders
10 x Power Snatches
Rest 2 mins
*Make sure to take the correct amount of rest!!!
L2
3 sets of;
40 x Double Unders/Double in Singles
10 x Clean and Jerks @35/25kg
40 x Double Unders
10 x Clean and Jerks
Rest 2 mins then
40 x Double Unders
10 x Power Snatches @35/25kg
40 x Double Unders
10 x Power Snatches
Rest 2 mins
—
L3
3 sets of;
80 x Single-unders
10 x Dumbbell Clean and Jerks
80 x Single-unders
10 x Clean and Jerks
Rest 2 mins then
80 x Single-unders
10 x Dumbbell Power Snatches @ 35kg
80 x Single-unders
10 x Dumbbell Power Snatches
Rest 2 mins
