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
