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.