CrossFit Inventive – CrossFit

Warm-up

100m Run

20 Calf Pumps

3 Inchworms 1 -push up

20 Banded Pullarts

100m run

10 barbell Good-mornings

10 Wrist Rotations

10 barbell Front squats

100m Run

5 Barbell Push Press

5 barbell Push Jerk

5 barbell C&J

100m Run

Set up & Complete:

5 barbell Bent Over Rows

10 Push-ups

15 Air Squats

1 Clean & Jerk

*Home WOD use machines instead of run if you wish.

Metcon (Weight)

“Outdoor”

8 Min EMOM: Complex:

3 Power Clean

3 Hang Power Clean

3 Front Squats

*Keeping this light. Minimal rest. Get used to moving the barbell again.

Metcon (AMRAP – Rounds and Reps)

“Outdoor”

AMRAP 15:

1 Round of “Strict Cindy”

1 Clean and Jerk

1 Round of “Strict Cindy”

2 Clean and Jerk

1 Round of “Strict Cindy”

3 Clean and Jerk



Add 1 Clean and Jerk Per Round

Clean & Jerk = 50/35kg

*Todays Pull-up Sub will be barbell Bent Over Row @same weight as your clean & jerk.
SUBS

Pull-ups:

Barbell Bent Over Rows

PUSH-UPS:

HRPU

Knee Push-ups

CLEAN AND JERKS

Reduce the load.

Metcon (AMRAP – Rounds and Reps)

“Home WOD”

AMRAP 15:

1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk



Add (1) Dumbbell Power Clean and Jerk Per Round

KILOS

22.5’s/15’s
WORKOUT BRIEF

DESCRIPTION

Climbing the ladder for 15 minutes to start off the week

We’ll alternate between bodyweight movements and a weightlifting movement for 15 minutes

The double dumbbell clean and jerks will climb by (1) rep each round, while “Strict Cindy” rounds stay fixed at 1

After the round of 3, you’ll complete 4-5-6-7….

Your score today is total reps completed

1 round of “Strict Cindy” has 30 reps

STRICT CINDY

1 Round of “Strict Cindy”:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

We alternate between an upper body pull, upper body push, and lower body push

Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out

Within the workout, choose variations that allow you to complete the pull-ups and push-ups within 2 sets each

DOUBLE DUMBBELL POWER CLEAN AND JERKS

Only one head of the dumbbell has to make contact with the ground outside of the feet in this movement

After cleaning the weight to the shoulders, you can either push press or push jerk the dumbbells overhead

Choose a weight here that you are confident in completing for 9+ reps unbroken when fresh

MODIFICATIONS

STRICT PULL-UPS

Odd Object Rows (10)

Double Dumbbell Bent Over Rows (10)

Single Dumbbell Bent Over Rows (5 Each Side)

DOUBLE DUMBBELL POWER CLEAN AND JERKS

Single Dumbbell Power Clean and Jerks (Each Side)

Odd Object Clean and Jerks (3x Reps)

Metcon (Weight)

Stamina Squats

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

Barbell Loaded at 69% 1RM Front Squat

Metcon (3 Rounds for weight)

Snatch Technique A (0:00 – 5:00)

Close Grip Overhead Squat:

3 Sets of 3

STIMULUS

DESCRIPTION

This is week 2 of 2 in this progression

We’ll complete 3 snatch pieces today – all taking place on a running clock

The close grip overhead squat is an exercise that can help improve your overhead mobility and upper back strength for a strong posture in the olympic lifts

What “”close”” is will be unique to each person

The aim here is to take a grip that is more narrow that your traditional overhead grip

We’ll take 4-6 warmup sets before starting the running clock for these 3 working sets

Keep the weights on the light-moderate side to really focus on the mobility aspect of this movement

3 sets with a 5-minute window means you’ll complete 1 set every 1:40 (0:00-1:40-3:20)

Take the bar out of a rack for this piece



Snatch Technique B (5:00 – 10:00)

3 Sets:

1 Snatch Pull

1 Low Hang Squat Snatch

1 Snatch Balance

Set 1: 50% of 1RM Snatch

Set 2: 55% of 1RM Snatch

Sets 3-5: 60% of 1RM Snatch

STIMULUS

DESCRIPTION

This is week 2 of 2 in this progression

The second part of snatch technique begins at the 5:00 on the running clock

We’ll dissect the squat snatch into three parts as we work from the bottom up

These percentages are based off your 1RM snatch and are also designed to be on the light-moderate side

Click Here to see a demo video of the complex



Snatch Waves (11:00 – 22:00)

On the Minute x 11:

Minute 1: 1 Squat Snatch @ 72%

Minute 2: 1 Squat Snatch @ 76%

Minute 3: 1 Squat Snatch @ 80%

Minute 4: Rest

Minute 5: 1 Squat Snatch @ 76%

Minute 6: 1 Squat Snatch @ 80%

Minute 7: 1 Squat Snatch @ 84%

Minute 8: Rest

Minute 9: 1 Squat Snatch @ 84-92%

Minute 10: 1 Squat Snatch @ 84-92%

Minute 11: 1 Squat Snatch @ 84-92%

*Last sets are percentages by feel

STIMULUS

DESCRIPTION

This is week 4 of 4 in this progression

Building on last week, with higher percentages from the start

Final three lifts are based on feel, with a range of 8