CrossFit Inventive – CrossFit
Warm-up
Couch Stretch 1 minute each side
Spiderman Lunge Hold 30 sec each side
Front Rack stretch 30 sec
Puppy Dog Pose 30 sec
Wrist streetch 30 sec Front/Back
40 Calf pumps
————-
Activation
5 DB single leg RDL’s each side
5 Single DB Thrusters each side
40 single skips
10 DB single leg RDL’s each side
10 Single DB Thrusters each side
40 Double unders/80 singles
Metcon (Weight)
Clean Positioning
3 Pause Clean Deadlift
1 Sec Off floor
1 Sec Knee level
1 Sec Mid Thigh
Into:
3 Position Clean High Pull
1 Sec Off floor
1 Sec Knee level
– Mid Thigh/Pull
Into:
3 x TNG Power Clean
6 Sets going every 2 minutes
Lets get enough weight on the bar to make these positions challenging to maintain, but not hard enough so we can’t maintaiun them.
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
15 Power Cleans 42.5/30kg
30 Double Unders
7 Thrusters 42.5/30kg
30 Double Unders
Score is rounds + reps completed. Aim for 4 + rounds.
SUBS:
reduce weight on barbell movements as needed.
60 singles for 30 Dubz.
