CrossFit Inventive – CrossFit

Warm-up

Green Banded Shoulder Mobility

Lower Back/Hipflexor 30 E/S

Couch Stretch 60 sec E/S

Spiderman Lunge Hold/Rotation 30 E/S

30 Sec wrist stretch front/back

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Activation

4 Laps Crab Walks

30 Halo Glut Bridges

15 Halo Air Squats

30 Sec Plank Hold

30 Sec Superman Hold

20 sec Plank Hold

20 Sec Superman Hold

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Barbel:

2 Rounds:

3 Position Squat Clean

Push Press

Push Jerk

Split Jerk

Metcon (Weight)

BIG CLEAN COMPLEX

6 Sets:

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Press

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Jerk

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Split Jerk
This is a 12 rep Complex.

Challenging Both Stamina & Strength.

Complete without Putting the barbell down.

The Overhead Push press movement will more than likely determine your weight. Aim to start light building each set. Do not count it if you cant get it unbroken with every movement being the correct one!

-High Hang Squat Clean (Pockets)

-Hang Squat Clean (Above the Knee)

-Squat Clean (Floor)

-Push Press (No Re-Bend of Knees)

Set 1: 0:00

Set 2: 4:00

Set 3: 8:00

Set 4: 12:00

Set 5: 16:00

Set 6: 20:00