CrossFit Inventive – CrossFit
“IT’S FRIDAY”
Warm-up
20 scorpions front/back
30 sec lower back/hipflexor each side
30 sec glute stretch each side
60 sec Frog stretch
30 sed twisted cross each side
30 sec wrist stretch
—————–
Activation
2 Rounds:
5 inchworm 1 push-up
20 sec plank hold
10 air squats
5 Light Power Cleans
—————-
Metcon (3 Rounds for reps)
(Home WOD)
“Dumbbell Chief”
3 x 4 minute AMRAP
3 Double Dumbbell Power Clean
6 Push-ups
9 Air squats
(1 minute rest between sets)
Subs:
Single Dumbbell Power Cleans
barbell Power Cleans
*18 reps per round
1 round=18
2 rounds= 36
3 rounds= 54
4 rounds= 72
5 rounds= 90
6 rounds= 108
7 rounds= 126
8 rounds= 144
Back Squat (10 min EMOM)
Box Squats
On the Minute x 10:
2 Box Squats
All Sets at 60% of 1RM Back Squat
Box Height Just Below Parallel
Metcon (Weight)
Jerk Technique (On the 0:00)
Strict Press in Split Jerk (0:00-4:00):
3 Sets of 5
Tall Jerk (4:00-8:00):
4 Sets of 4
Pausing Split Jerk (8:00-12:00):
5 Sets of 3
(GOOGLE MOVEMENTS BELOW)
Strict Press in Split Jerk
Tall Split Jerk
Pausing Split Jerk
Clean and Jerk
Clean and Jerk Technique (On the 12:00)
On the 1:30 x 5 Sets:
3-Position Squat Clean
1 Split Jerk
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75-80%
Metcon (Time)
“Deep Clean”
5 Rounds:
10 Power Cleans 60/40
30 Double Unders
10 Thrusters 60/40
30 Double Unders
