CrossFit Inventive – CrossFit
Warm-up
1:00 Bike
Lower Back / Hipflexor 0:30 e/s
Couch 0:30 e/s
Front Rack 0:30
Twisted Cross 0:30 e/s
Wrist 0:30
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ACTIVATION
10 Good Mornings
10 Wrist Rotations
5 Power Cleans
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The first weight you place on the bar will be your first minute lift.
Metcon (AMRAP – Rounds and Reps)
20 Minute Running Clock
0:00-7:00
EMOM 8 …..
5 Touch And Go Power Cleans
Rest Remaining Time after Last Lift on Minute 7:00.
AMRAP 10:00-20:00 (10:00 Minutes)
10/8 Cal Bike Erg
1 Power Clean 80/50kg
* Increase By 1 Power Clean Each Round
* Reset your cals every round.
* Score Rounds Plus Reps. EG. 7 Rounds = 10/8 Cals + 7 Power Cleans
Part A…
EMOM Power Clean must remain Touch & Go. If you can’t TNG you are going to heavy!
Build Over The 8 sets as needed or find a comfortable weight and focus on form.
Part B…
10/8 Cal Bike Erg
1 Power Clean
10/8 Cal Bike Erg
2 Power Cleans
ETC……
Get as close to RX weight as possible. Focus on The lift otherwise you will be spending the 10 minutes doing to many bike Calories.
SUBS
BIKe ERG
– Low Cals, all machines are the same as Bike Erg
POWER CLEAN
– Reduce weight as needed
– Dual Dumbbell Power Clean
– Alt Single Dumbbell up by 2’s
