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