CrossFit Inventive – CrossFit
Warm-up
Foam Roll:
Lats 1:00 e/s
Spend 2:00 on each leg.
——
Banded Shoulder Mobility
Standing Quad 0:30 e/s
Frog 1:00
Spiderman 0:30 e/s
Wrist 0:30 e/s
——-
10 Scorpions F/B
20 Banded Good Mornings
10 Hollow Rocks
10 Scap Pulls
5 Kipping Swings
——
Barbell:
10 Wrist Rotations
3 Front Squats
3 Squat Cleans
3 Push Press
3 Split Jerks
—
2 Squat Clean & Jerks
Squat Clean and Jerk (3-3-3-2-2-2-1-1 )
GO E90 SEC….
0-130-3-430-6-730-9-1030.
8 attempts to work to a safe heavy single rep.
3’s and 2’s do not have to be touch and go but they should all be Squat Clean and Split Jerk.
Start light and let your body adjust to the weight as you build.
If you do not wish to build heavy, stay light to moderate and focus on form.
*If you have issues with squats, you may power Clean the Bar into a Split Jerk.
Metcon (Time)
FOR TIME:
1,200/1,000m Row
63 Kettlebell Swings 24/16kg
36 Pull-ups
SUBS:
1,200/1,000M ROW
– 1,000/800m Ski
– 2,400/2,200m Bikes
– 1,000m Run
KETTLEBELL SWINGS
– Reduce Load
– Reduce Reps
– Russian KBS
PULL-UPS
– Reduce Reps
– Banded Any
– Ring Rows
– Dual Dumbbell Rows.