CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Glute 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Wrist 0:30
Front Rack 0:30
Puppy Dog 0:30
—–
4 Laps Halo Crab Walks
Barbell:
10 Wrist Rotations
5 Good Mornings
5 Back Squats
5 Power Cleans
Back Squat (Record 3 x 3 @75%)
All percentages based off Most current 1RM.
3 x 5 @65%
3 x 4 @70%
3 x 3 @75%
Metcon (3 Rounds for reps)
AMRAP 5:
25/20 Calorie Row
Remaining Time:
3 Power Clean 60/40kg
6 Push-ups
9 Air Squats
Rest 3:00
AMRAP 5:
20/15 Calorie Row
Remaining Time:
3 Power Clean 60/40kg
6 Push-ups
9 Air Squats
Rest 3:00
AMRAP 5:
15/10 Calorie Row
Remaining Time:
3 Power Clean 60/40kg
6 Push-ups
9 Air Squats
Score rounds & reps of the 3-6-9 Cleans, Push-ups & Air Squats.
Reset Back to 0 each round.
Go:
0:00-5:00
8:00-13:00
16:00-21:00
SUBS
– Bike Same Cals
– Assault Bike/Skie erg Deduct 3 Cals off each Round.
POWER CLEANS
– Reduce weight as needed
– Dual Dumbbell