CrossFit Inventive – CrossFit
Warm-up
Couch Stretch 60 Sec Each Side
Pike Stretch 60 Seconds
Calf Stretch 30 Sec each Side
Puppy Dog Pose 30 Sec
————–
Activation:
50 Single Unders
50 Double Unders
2 Rounds:
30 Seconds Samson Stretch
15 Glute Bridges
30 Seconds Cossack Squats
10 Scap Push-ups
Metcon (AMRAP – Rounds and Reps)
“Home WOD”
“Hannah Banana”
AMRAP 18:
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
35/25 Cal Machine Or 300m Run
“Hannah Banana” (No Equipment Version)
AMRAP 18:
10 Toe Raises
20 Odd-Object Ground-to-Overhead
35/25 Cal Machine Or 300m Run/60 Double-unders
STIMULUS
Using a single dumbbell in this longer AMRAP workout
Pick a weight that you can complete the snatches with 1 break MAX each round
For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible
FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality
Let’s use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout
Metcon (Weight)
Power Clean Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean
Set #1 – 35%
Set #2 – 40%
Sets #3-5 – 45%
GENERAL
(4) reps in each complex
Each rep has a (1) second pause
Pausing Clean Pull – 1s pause at knee level
Remaining (3) reps have the same pause at knee level
Power Clean (Record Last # Singles)
Power Clean Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Hang Power Clean (just above knee)
1 Hang Power Clean (just below knee)
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 70%
Set #5 – 70%
“Heavy DT” (Time)
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 185/135
KILOS
84/61
