CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Banded Upper
Wrist 30s
Pigeon 1:00 e.s
Lower Back/Hipflexor 30s e.s
—-
ACTIVATION
30 Calf Pumps
100m Run
10 Banded Pass Throughs
30 Red Banded Pull-aparts
10 Banded Press
—
BARBELL
10 Wrist Rotations
5 Push Press
5 Push Jerks
5 Hang Clean & Split Jerks
—
Push Press (1 x 10 Light
1 x 5 @50%
Working Sets:
1 x 10@60%
1 x 8@70%
1 x 6@80%
1 Set of Max Reps @90%)
Metcon (Time)
L1
For Time:
30 Push Press 50/35kg
600 Meter Run
20 Push Jerks 60/40kg
600 Meter Run
10 Hang Clean & Split Jerks @70/45kgs
600 Meter Run
—-
L2
For Time:
30 Push Press 40/30kgs
600 Meter Run
20 Push Jerks 50/35kgs
600 Meter Run
10 Hang Clean & Split Jerks @60/40kgs
600 Meter Run
—-
L3
For Time: [Use Double Dumbbells of your choice]
30 Push Press
600 Meter Run
20 Push Jerks
600 Meter Run
10 Hang Clean & Press
600 Meter Run
—-
600M RUN SUB
– 1300/1200m Bike
– 600/500m Row
– 500/450m Ski Erg