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
