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