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
