CrossFit Inventive – CrossFit
Warm-up
30 sec lower back/hipflexor
30 sec hamstring stretch
30 sec Samson E/S
30 sec Spiderman E/S
30 sec Puppy Fog Pose
ACTIVATION
2000 Meter Run/Machine
2 Rounds:
15 Glute Bridges
30 Alternating Shoulder Taps
10 Banded Good Mornings
Metcon (AMRAP – Rounds and Reps)
“Cinnamon Swirl”
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses
15 Deadlifts
Barbell Weight=
42.5/30kg
Double Dumbbell
If using Dumbbells, Weight RX weight= 2 x 22.5/15kg
Scale as needed.
SUBS
STRICT PULL-UPS:
Bent Over Rows
Reduce Reps
Banded Strict Pull-ups
Ring Rows
RUNS:
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault
15 x 10 Meter Shuttle Runs
Metcon (Weight)
Box Squats
On the Minute x 10:
2 Box Squats
All Sets at 55% 1RM Back Squat
Box Height 3″ Below Parallel
Metcon (Weight)
Jerk Balance Complex (0:00 – 4:00)
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Seconds in Catch)
Set 1: 35% of 1RM Clean and Jerk
Sets 2-3: 35-45% of 1RM Clean and Jerk
Metcon (Weight)
Tall Clean Complex (4:00 – 8:00)
3 Sets:
2 Tall Cleans
1 Split Jerk
Start at 35% of 1RM Clean and Jerk and Build
Metcon (Weight)
Clean and Jerk Complex (10:00 – 19:00)
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
Set 1: 67% of 1RM Clean and Jerk
Set 2: 71% of 1RM Clean and Jerk
Set 3: 75% of 1RM Clean and Jerk
Set 4: 71% of 1RM Clean and Jerk
Set 5: 73% of 1RM Clean and Jerk
Set 6: 77% of 1RM Clean and Jerk
