CrossFit Inventive – CrossFit
Warm-up
1 lap inchworm 1 push-up
1 lap spiderman lunge with rotations
2 laps over head walking lunge steps
4 laps overhead walking lunges with light dumbbell (20m each arm)
3 rounds using red bands:
10 pull aparts
10 pass throughs
10 OHS
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Barbell:
3 front sqauts
3 squat cleans
3 hang squat cleans
4 front rack lunges
3 split jerks
Scale lunges to reverse lunges or front squats.
Then:
1 round of todays complex.
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Metcon (Weight)
30 minute running clock:
0:00-12:00
Establish a heavy complex of:
1 Squat Clean + 1 Hang Squat Clean + 2 Front Rack Lunges + Split jerk
Metcon (AMRAP – Rounds and Reps)
12:00-15:00 (3 mins)
Rest then:
15 minute amrap:
10 Clean & Jerks @60/40kg
10 Lateral bar burpees
10 Front rack alternating lunges
10 Lateral bar burpees
10 Hang power cleans
10 lateral bar burpees
