CrossFit Inventive – CrossFit
Warm-up
Stretch:
Couch 1 minutes each side
Lower-back 30 Seconds each side
Puppy dog pose 30 seconds each side
Twisted Cross 30 seconds each side
Forearm/Wrist 30 seconds Front/Back
ACTIVATION
2 Sets
5 Inchworms 1 push-up
30 Second Hollow Hold
5 Scap Pulls
5 Kipping Swings
30 Second Superman Hold
15 Air Squats
Clean and Jerk (8 MIN EMOM X 2 Drop Reset Reps )
The Focus is on technique, NOT building heavy!
Start light and build to a moderate weight.
Beginners, stay light & focus on Technique.
Metcon (AMRAP – Reps)
5 Rounds:
AMRAP 2:
2 Rounds of
Cindy
Max Reps Barbell Movement @50/35kg
Rest 1 Minute Between Rounds
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
Pairing bodyweight and barbell movements in these fast paced 2-minute intervals
After completing 2 rounds of “Cindy”, you’ll complete as many barbell reps as you can with whatever time remains
For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate barbell reps
The barbell movements will change each round
Your score is the sum total of your 5 rounds of reps on the barbell.
CINDY
1 round of “Cindy” is:
5 Pull-ups (Kipping/Butterfly)
10 Push-ups
15 Air Squats
With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken
To make sure we have enough time for the barbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)
This gives you at least 30 seconds to work through barbell reps
Adjust the numbers or movement variations as needed to accomplish this, with the strict pull-ups and push-ups likely presenting the biggest challenges
3-6-9 will be a popular rep adjustment to the rounds of “Cindy”
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
