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