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
