CrossFit Inventive – CrossFit
Warm-up
Couch stretch 60 sec each side
Spiderman lunge 30 sec E/S
Calf stretch 30 sec E/S
30 slow calf pumps
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3 rounds:
20m Overhead DB walk (10m E/W)
20m walking lunges (body weight)
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Barbell:
3 power cleans
3 Front squats
3 squat cleans
5 Push press
5 push jerk
3 spilt jerk
Then:
3 clean & Jerk
Todays C&J can be power or squat clean with push jerk or split jerk.
Your choice.
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Clean and Jerk (12 mins to build to a heavy Triple)
12 minutes to build to a heavy but safe triple TNG Clean & Jerk
Start with an empty bar on the 0:00. Aim to use the whole 12 mins.
Record heaviest successful triple.
(Triple = 3 x TNG)
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
RX weight:
Barbell= 52/35kg
KBS= 24/16kg
Box jump= 24/20 inch
