CrossFit Inventive – CrossFit

Warm-up

Glute stretch 1 min each side

Lower back/Hipflexor 1 min each side

Twisted Cross 30 sec each side

Puppy Dog Pose 1 minute

Wrist stretch 30 sec Front/back

————–

Barbell:

P1:

3 Power clean

3 Push Jerk

3 Clean & Jerk

P2: Light Machine

(Swap)

P1:

3 Snatch Pulls

3 Power Snatch

P2: Rest

(Swap)

P1:

3 Squat clean

3 Thrusters

3 Squat Clean Thrusters (Cluster)

P2:

Light Machine

(Swap)

Metcon (AMRAP – Reps)

10 Min Window:

1600m Row, Remaining Time, Max Clean & Jerk 60/40kg

…..3 Mins Rest

8 Min Window:

1000m Row, Remaining Time, Max Power Snatch 50/35kg

……3 Min Rest

6 Min Window:

800m Row,Remaining Time, Max Clusters (Squat Clean Thrusters) 40/30kg
* Find a partner you can share the same weight with, 1 Barbell between the 2.

* Share metres as evenly as possible.

* Share barbell Movements as evenly as possible.

* Score for total barbell reps over the 3 sets. (C&J/PS/CLUSTER)

*Cannot start barbell movements until metres are complete.

Modifications:

Scale weight as needed.

Row Metres:

Bike Erg Double Metres

Assault Bike:

2000m/1300m/1000m

Ski erg:

1400/800/600m