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