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%
