CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
Front Rack 0:30
Wrist 0:30
—
10 Scap Pulls
5 Kipping Knee Raises
2 Laps Halo Crab Walk
2 Lap Monster Walks
10 Glute Bridges
—-
Barbell:
5 Good Mornings
5 Front Squats 1 Sec Pause in Bottom
3 Power Cleans
3 Squat Cleans
—-
Squat Clean (12 minutes )
2 x 2 @72.5%
2 x 2 @75%
3 x 1 @77.5%
Doubles are Touch & Go.
Record 3 x 1 @77.5%
Testing 1RM Next Monday.
All Percentages are off New 1RM Front Squat
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
60/50 Calorie Row
50 Toes To Bar
40 Wallballs 9/6kg
30 Power Cleans 60/40kg
20 Pull-ups
SUBS
60 CALORIE ROW
– Reduce Cals
– Bike erg 60/50
– Ski erg 55/45
– AD 55/45
– Run 800m
TOES TO BAR
– Reduce reps
– Knees To Elbows
– Kipping Knee Raisers
– 50 V-ups
– 60 Abmat Sit-ups
WALLBALL
– Reduce weight
– Reduce Target Height
– Single DB Thruster
– Air Squats
POWER CLEAN
– Reduce Load
– Sub Dumbbells
PULL-UPS
– Banded Chin Over Bar
– Ring Rows
