CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 30 seconds E/S (Towel/Mat under knee)

20 calf Pumps

10 Forward lateral leg Swings

200m Run

10 Frog Hops

3 Inchworm 1 push-up

20 Sec Calf Stretch E/S

20 Red banded Pull aparts

10 Banded Press E/S

200m Run

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Empty Barbell:

10 Deadlifts

8 Hang Power Clean

6 S2O

4 lateral barbell Frog Hops

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

30 Double Unders

15 Lateral Barbell Frog Hops

12 Deadlifts

9 hang Power Clean

6 S2O

RX=50/35kg
Subs:

60 Singles

DOUBLE/SINGLE DUMBBELL Deadlifts, HPC

& S2O

Metcon (Time)

Midline:

50 Body Weight RussianTwist

50 Scissor Kicks

50 Elbow Knee Cycles

30 Sec Plank Hold

50 Elbow Knee Cycles

50 Scissor Kicks

50 Body Weight Russian Twist

Metcon (Weight)

CLEAN PULL COMPLEX

On the 1:30 x 5 Sets:

1 Deficit Pausing Clean Deadlift

1 Deficit Tempo Clean Pull

1 Deficit Clean Pull

Deficit: 1-3″

Set 1: 75% of 1RM Clean and Jerk

Set 2: 80% of 1RM Clean and Jerk

Sets 3-5: 85% of 1RM Clean and Jerk

STIMULUS

Week 3 of 3 in this progression, increasing 3% from last week

This barbell complex is designed to help strengthen your pull and positioning off the floor in the clean

Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

These percentages are based off your 1RM Clean and Jerk

The three movements are to be performed as follows:

Pausing Clean Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position

Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees

Clean Pull: Normal Clean Pull with No Tempo

See below for a video demo of this Clean Complex