CrossFit Inventive – CrossFit
Warm-up
3 Rounds For Quality
Control 6 x 10m Shuttle Runs
10 Banded Face Pulls
10 Scap-Push-ups
5 Inchworms 1 Push-up
5 Single KB Bottoms u Press e.s
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Mobility
30s Wrist
30s Front Rack
30s Spiderman Lunge Hold
30s Samson + Tricep
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Barbell
10 Good Mornings
5 Power Cleans
3 Strict Press
3 Push Press
3 Push Jerks
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Power Clean
Week: 7/7
Establish a 1 Rep Max in 20 Minutes.
Beginners, stay light and complete 3-5 reps at light/Moderate load every 2 minutes.
Push Jerk
In 20 Minutes.
Establish a Heavy Safe 5 Reps
Then -10% of the load and complete:
4 Sets 2 Reps
Rest as needed between sets.
Record heavy 5.
Midline Extras
4 Rounds:
25 Abmat Sit-ups
1 minute Plank Hold
None to minimal rest throughout.