CrossFit Inventive – CrossFit

Warm-up

Lower Body

Frog Stretch 2 mins

Couch Stretch 1 min e/s

20 scorpions F/B

Lower back/Hipflexor e/s

Upper Body

Twisted Cross 30 e/s

Puppy Dog Pose 30 sec

Wrist stretch 30 sec

(Coach go over Shoulder To Overhead tech)

3 Push press

3 Push Jerk

3 Spilt Jerk

(Coach Go over Complex)

3 Front Squats

2 Spit Jerk

2 Push Jerk

1 Round of Complex that athlete will do.

Set up for the session and GO

Metcon (Time)

30 minute Running Clock

0:00-15:00

For Time:

5 Rounds:

20/15 Cal Row/Bike

10 S2O 50/335kg

– Scale Thruster weight as needed

– Use Double DB’s if need be

– Row & Bike erg same cals

– AD/Ski 15/10 cals

On the 15:00 – 30:00:

3 Front Squats 1 Jerk (15 mins to establish a Heavy Complex)

From the Floor:

3 Front Squats, aim to squat clean the first rep which will count as your first rep. If you do not Sqiat clean the first rep, power clean the first rep and set your feet shoulder width apart to commence your first Front Squat.

After the 3rd Front Squat, you will perform the Jerk, this can be Push jerk or Split Jerk.

Start from an empty barbell and aim to use the 15 minutes. Remember you will be still gassed from the previous WOD so start light.

Record Heaviest Successful lift.

If you want to stay light do One Lift on every 90 sec- 2 minutes and focus on technique.