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
