CrossFit Inventive – CrossFit

Warm-up

60 sec Couch stretch

Green banded Shoulder Mobility

30 sec spiderman Lunge hold each side

30 sec Lower back/hipflexor each side

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1 set:

5 inchworms

30 sec Hollow Hold

10 Kipping swings

30 sec Superman Hold

10 Scap Pulls

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Go Over Below Complex with empty Barbell.

Clean & Jerk Complex

3- Position Power Clean

3 Push Jerks
Set 1- 50%

set 2- 55%

set 3- 60%

Set 4-5 65%

• Every 2 minutes, you’ll complete 6 reps on the barbell

• Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

• These 6 reps are designed to be completed unbroken

• The percentages are based on your 1RM Clean and Jerk

• The 3 Positions we’re looking for in the Power Clean are:

1. Pockets

2. 1 Inch Above the Knee

3. Floor

Clean and Jerk (For percentage purposes ONLY for the above lift)

Metcon (AMRAP – Reps)

“”Bottom Line””

Ascending Ladder for 7 Minutes:

3 Clean and Jerks @60/42.5kg, 3 Toes to Bar

6 Clean and Jerks @60/42.5kg, 6 Toes to Bar

9 Clean and Jerks @60/42.5kg, 9 Toes to Bar



Add (3) Reps to Each Movement Until Time Cap
Your score it total reps completed at the end of the workout

• Reference the below number for scoring:

* Finish 3’s: 6 Reps

* Finish 6’s: 18 Reps

* Finish 9’s: 36 Reps

* Finish 12’s: 60 Reps

* Finish 15’s: 90 Reps

* Finish 18’s: 126 Reps

* Finish 21’s: 168 Reps

* Finish 24’s: 216 Reps