CrossFit Inventive – CrossFit
Warm-up
Foam Roll Lats 1:00 e/s
3 Way-Puppy Dog Pose On Roller
Front Rack 0:30
Wrist 0:30 (5 Rotations)
——
ACTIVATION
10 GLUTE BRIDGE WALK OUTS
10 DOWN DOG PUSH-UPS
BARBELL:
10 GOOD MORNINGS
10 WRIST ROTATIONS
3 POWER CLEANS (FOCUS ON FAST ELBOWS & CATCH WITH ELBOW HIGH!
3 Squat Cleans
3 Push Jerks
3 Split Jerks
1 Round Of Complex:
1 Power Clean & Push Jerk + 1 Squat Clean & Split Jerk (Go Every 90 x 8)
Next 4 weeks we will focus on the Clean & Jerk.
“Technique before weight”
We are not building to failure. Just enough to test ourselves.
Beginners stay light and focus on form.
Metcon (Time)
For Time:
15 Hang Power Cleans
1500m Bike Erg
12 Hang Power Cleans
1500m Bike Erg
9 Hang Power Cleans
1500m Bike erg
Barbell: 80/60kg
SUBS
HANG POWER CLEAN
– Reduce Reps
– Reduce Load
1500M BIKE ERG
– Row 750M
– 600m Ski Erg