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