CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 2:00
Lower Back/Hipflexor 0:30 e/s
Puppy Dog 0:30
Front Rack 0:30
Wrist 0:30 + 5 Wrist Rotations each way
————
Halo Crab Walks x 2 Laps
Halo Glute Bridges x 20
20 Banded Pull aparts
10 Pass Throughs
10 Press e/s
———
10 Barbell Good Mornings
10 Wrist Rotation
3 Strict Press
3 Push Press
3 Push Jerks
3 Front Squats
3 Power Cleans
3 Squat Cleans
Front Squat (15 MINUTES TO ESTABLISH 1RM FRONT SQUAT)
Testing 1RM Front Squat.
This is to be a safe 1RM. Get in the fight with good technique.
The form you take away from this lift, will be the form you carry into your future percentage work.
We will be working on our Squat cleans following this test. This lift is your specific strength builder for your Squat Clean.
Metcon (Time)
3 Rounds For Time:
10 Squat Cleans 60/40kg
10 Push Jerks 60/40kg
(Cap 10:00)
Stimulus: Sprint/Grind.
Squat cleans best done in quick singles.
Push Jerks, minimal 1 Break Per Set.
SUBS
SQAUT CLEAN
– Reduce Load
– Hang Squat Clean
– Power Clean
– Dual Dumbbells
PUSH JERK
– Reduce Load
– Push Press
– Lighter Strict Press
– Same as above with Dual Dumbbells
– Strict Push-ups
– Bent Over Row’s (DB or BB)
Metcon (No Measure)
MIDLINE:
3 SETS:
15 HOLLOW ROCKS
20 SEC L-RING HOLD
MINIMAL REST BETWEEN SETS AND EXERCISES.