CrossFit Inventive – CrossFit

Warm-up

Carpark jog

1 Lap Inchworm 1 push up

1 lap spiderman lunge (5

sec hold + rotation)

2 Laps Bear Crawls

20 Scorpions F/B

Lower Back/Hipflexor 1:00 e/s

Glute 1:00 e/s

P1.

Machine

P2.

10 Barbell Wrist Rotations

3 Power Clean

3 Push Jerk

3 C&J

(Swap)

P1.

Machine

P2.

10 Scap Pulls

5 Kipping Knee Raises (Knees to chest)

5 Burpees (Chest To Ground/Stand to full ext)

(Swap)

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

1000m Row

21 T2B

15 Clean & Jerk 60/40kg

9 Synchro Burpees
Sharing The workload as evenly as possible throughout each movement.

– Aim to partner up a person using the same weight so we can use one barbell per partner.

– Synchro Burpees must be performed at the same time, in time with one another.

SUBS

ROW

– 2000m Bike erg/Assault bike

– Ske erg 1000m

Toes To Bar:

– Knees To Elbows

– Kipping Knee Raises

– Strict Knee raises

– Abmat Sit ups

– V-ups

CLEAN & JERK:

– Lighter Load

– Double Dumbbell C&J

– SINGLE Alt DB C&J x 2 reps – 1 C&J

– Power Clean if you have overhead issues.

BURPEES:

DO THEM