CrossFit Inventive – CrossFit

Warm-up

60 Sec Forward Fold

30 Sec Lower Back/Hipflexor

30 Sec Glute Stretch E/S

Twisted Cross 30 Sec E/S

30 Sec Puppy Dog Pose

Activation

300m machine/200m Run

10 Alt hang Clean & Jerks

20 Sec Superman Hold

10 Hollow Rocks

20 Calf Pumps

300m cal machine/200m run

Metcon (Time)

3 Rounds For Time:

400m Run

10 Alternating Dumbbell Hang Clean and Jerks

7 Single Dumbbell Box Step Overs @24/20 Inch

RX= 1x 15/22.5kg
SUBS

400m Row/Ski (Double Bike Erg)

Bodyweight Step Overs if need be.

Metcon (Weight)

Box Squats

On the Minute x 10:

2 Box Squats

All Sets at 60% 1RM Back Squat

Box Height 3″ Below Parallel

Metcon (Weight)

Muscle Clean (0:00 – 5:00)

3 Sets:

3 Muscle Cleans

3 Front Squats

3 Push Presses

Start at 35% 1RM Clean and Jerk and Build

STIMULUS

DESCRIPTION

There are 3 parts that contribute to today’s Clean and Jerk efforts

This muscle clean complex will be 3 sets and lasts from [0:00 – 5:00] on a running clock

The muscle clean is designed to help train the proper upper body mechanics of the clean and strengthen the turnover

Note that there is no re-bend of the knees after reaching lower body extension in the muscle clean

The combination of these 3 movements breaks up the clean and jerk into the sum of its parts (pull-squat-press)

Start at 35% of your 1RM Clean and Jerk and gradually build (adjust as needed to stay relatively light)

With 3 sets in 5 minutes, this means you’ll complete a set every 1:40 (0:00 – 1:40 – 3:20)

Metcon (Weight)

Technique Complex (5:00 – 10:00)

5 Sets:

1 Clean Pull

1 Low Hang Squat Clean

1 Push Jerk

1 Split Jerk

Set 1: 45% of 1RM Clean and Jerk

Set 2: 50% of 1RM Clean and Jerk

Sets 3-5: 55% of 1RM Clean and Jerk

Metcon (Weight)

Clean and Jerk (11:00 – 22:00)

Minute 1: 1 Squat Clean and Jerk @ 68%

Minute 2: 1 Squat Clean and Jerk @ 72%

Minute 3: 1 Squat Clean and Jerk @ 76%

Minute 4: Rest

Minute 5: 1 Squat Clean and Jerk @ 72%

Minute 6: 1 Squat Clean and Jerk @ 76%

Minute 7: 1 Squat Clean and Jerk @ 80%

Minute 8: Rest

Minute 9: 1 Squat Clean and Jerk @ 76%

Minute 10: 1 Squat Clean and Jerk @ 80%

Minute 11: 1 Squat Clean and Jerk @ 84%

STIMULUS

DESCRIPTION

This is the first week of 2 in this clean and jerk progression

These “waves” will also take place on a running clock

Every minute starting at the 11:00, you’ll complete 1 Squat Clean and Jerk

After every 3:00, we’ll take 1:00 of rest

“”Waves”” mean that the percentages will increase for 3 sets, then slightly decrease before climbing even higher

Wave loadings like this are designed to excite your motor neurons, which can help enhance force production despite muscular fatigue

Essentially – they help you move heavy loads even when you’re tired

These percentages are also based on your 1RM Clean and Jerk