CrossFit Inventive – CrossFit
Warm-up
Foam Roll Lats 1:00 e.s
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Mobility
Puppy Dog Pose On Roller 1:00
Twisted Cross 30s e.s
Wrist 30s e.s
ActiveSpiderman + 5 Rotations e.s
5 Squat To Hamstring 2s Pause In Each Position
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Barbell
10 Wrist Rotations
5 HPC
3 Strict Press
3 Push Press
3 Push Jerks
5 Front Squats
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Strict Press (4 x 8 @60% 1RM)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build up to 60% of your 1RM & Complete 4 Sets 8 Reps.
Rest 90s-2 Minutes Between Working Sets.
* Go off feel for the day if you have no 1RM Percentage.
22 Minute Cap (Time)
L1
5 Rounds:
25/20 Calorie Row
15 Hang Power Cleans 52.5/37.5kg
12 Shoulders To Overhead 52.5/37.5kg
9 Front Squats 52.5/37.5kg
1 Minute Rest between Rounds.
*** Barbell Complex Must be unbroken
** If you break, and or every break, complete 8 Lateral Bar Burpees each time. Take off where you left off.
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L2
5 Rounds:
25/20 Calorie Row
15 Hang Power Cleans 40/30kg
12 Shoulders To Overhead 40/30kg
9 Front Squats 40/30kg
1 Minute Rest between Rounds.
*** Barbell Complex Must be unbroken
** If you break, and or every break, complete 8 Lateral Bar Burpees each time. Take off where you left off.
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L3
5 Rounds: [Double Dumbbells][Choose Load]
25/20 Calorie Row
15 Hang Power Cleans
12 Shoulders To Overhead
9 Front Squats
1 Minute Rest between Rounds.