CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Spiderman 1;00 e/s
Bottom Of Squat Hold 1:00
Banded Tricep 0:30 e/s
Banded Pec 0:30 e/s
———–
ACTIVATION
30 CALF PUMPS
100M RUN
20 BANDED GOOD MORNINGS
20 AIR SQUATS
———-
BARBELL:
3 POWER CLEAN
3 PUSH JERK
3 SPLIT JERK
—–
3 Power Clean + 1 Jerk (Go Every 90 Sec x 6 Sets)
– Build to a safe weight.
– Jerk can be Split or Push Jerk.
– Mix it up if you want to practice both.
– Feel free to stay at one weight and focus on form.
Metcon (Time)
1 Round:
50 Wallballs 9 / 6 kg
800M Run
Directly Into…
2 Rounds:
50 Air Squats
400m Run
Directly Into…
4 Rounds:
500 Meter Bike Erg
200m Run
(Cap 20:00)
SUBS
WALLBALL
– Reduce weight
– Weighted Squat
– Air Squat
RUN’S
– Replace with machine distances
Row/Ski, same amount. Bikes Double Distance.
AIR SQUATS
– Alt Lunges (forward/Reverse0
500M BIKES
– 250m Row
– 250/200m Ski erg
