CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Active Spiderman x 5 Int/Ext Rotations e.s
Glute 30s e.s
Squat Hold 1:00
Wrist 30s
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ACTIVATION
– 20 Banded Pull-aparts
– 10 Banded Press (two hands)
– 10 Scap Pulls
– 5 Kipping Swings
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BARBELL:
10 Wrist Rotations
5 Front Squats
3 Push Jerks
3 Split Jerks
1 Squat Clean & Jerk
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Squat Clean & Jerk (Weight)
* Athletes can Push Jerk or Split Jerk
1 Rep On Every 90s x 6 Sets:
Lifting off feel on this piece.
Singles should be heavier lifts. Let’s keep them tidy.
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Chest To Bar Pull-ups
Clean & Jerks 60/40kg
(Cap 20 Minutes)
SUBS
CHEST TO BAR
– Next Best Chin Over Bar Pull-ups
– Banded
– Ring Rows
– DB Rows
CLEAN & JERKS
– Reduce Reps
– Reduce Load
– Sub Dumbbells
