CrossFit Inventive – CrossFit

Warm-up

10 PVC Pipe Pass Throughs

10 PVC Pipe Pass Arounds (each way)

10 PVC Pipe OHS

——–

20 Calf Pumps

20 Sec Calf Stretch E/S

100m Run

10 Air Squats

3 Inch Worms 1 push up

100m Run

10 Barbell Good Mornings

5 Snatch High Pulls

5 Hang Snatch High Pulls

5 hang Snatch

———–

Metcon (6 Rounds for time)

On every 4 Minutes x 6 Rounds:

25 Russian KBS @24/16kg

10 Hang Power Snatch @35/25kg

10 OHS @35/25kg

25 Russian KBS @24/16kg
Subs:

Barbell Front Squat if you can’t Overhead Squat (OHS)

Lighter KBS weight if Needed.

Metcon (Weight)

Box Squats

On the Minute x 10:

2 Box Squats

All Sets at 65% 1RM Back Squat

Box Height 3″ Below Parallel

STIMULUS

DESCRIPTION

Week 4 of 4 in this progression, as we increase our load over last week

Use 65% of your 1RM Back Squat for all 10 sets today

Metcon (3 Rounds for weight)

Muscle Clean (0:00 – 5:00)

3 Sets:

3 Muscle Cleans

3 Front Squats

3 Push Presses

Start at 35% 1RM Clean & Jerk and Build

Technique Complex (5:00 – 10:00)

5 Sets:

1 Clean Pull

1 Low Hang Squat Clean

1 Push Jerk

1 Split Jerk

Set 1: 50% of 1RM Clean and Jerk

Set 2: 55% of 1RM Clean and Jerk

Sets 3-5: 60% of 1RM Clean and Jerk

Clean and Jerk (11:00 – 22:00)

Minute 1: 1 Squat Clean and Jerk @ 72%

Minute 2: 1 Squat Clean and Jerk @ 76%

Minute 3: 1 Squat Clean and Jerk @ 80%

Minute 4: Rest

Minute 5: 1 Squat Clean and Jerk @ 76%

Minute 6: 1 Squat Clean and Jerk @ 80%

Minute 7: 1 Squat Clean and Jerk @ 84%

Minute 8: Rest

Minute 9: 1 Squat Clean and Jerk @ 84-92%

Minute 10: 1 Squat Clean and Jerk @ 84-92%

Minute 11: 1 Squat Clean and Jerk @ 84-92%