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