CrossFit Inventive – CrossFit

Warm-up

Couch stretch 1 min e/s

Spiderman Lunge Hold with Rotation

Calf Stretch 30 e/s

30 Calf Pumps

Wrist 30 sec F/B

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Activation

10 Forward Shoulder Circles

10 Backwards Shoulder Circles

5 Inchworm 1 push-up

20 banded pull aparts

10 Pass Throughs

10 Press

3 x 20 sec HS-Hold/Wall walk holds (30 rest)

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Barbell Tech

10 Wrist rotations

5 Power cleans

6 mins to build up to 70% of your first working weight, go heavier and come back to starting weight if you have time.

Metcon (Weight)

On The 2:00 x 6 Sets:

5-10 Kipping Handstand Push-ups

3 Touch & Go Power Cleans

Athletes chooses the total of HSPU’s, within the intention on each set being completed unbroken.

Keep in mind, you need to complete HSPU, Power cleans and increase weight within each 2 minute block.
Set 1 – 70% of 1RM Power Clean

Set 2 – 72.5% of 1RM Power Clean

Set 3 – 75% of 1RM Power Clean

Sets 4-6 Build to a heavy triple for the day

*Score is the last successful Power clean weight of TNG reps.

SUBS

HSPU’S

Use raises

Box HSPU

Double DB Push Press

Metcon (4 Rounds for reps)

4 Sets of AMRAP 3, resting 3:00 between (21:00)

Part 1 – AMRAP 3:

50 Double-unders

Max Power Cleans 52.5/37.5kg

Rest 3:00

Part 2 – AMRAP 3:

50 Double-unders

Max Power Cleans 60/42.5kg

Rest 3:00

Part 3 – AMRAP 3:

50 Double-unders

Max Power Cleans 70/47.5kg

Rest 3:00

Part 4 – AMRAP 3:

50 Double-unders

Max Power Cleans 85/60kg

*The aim is to increase the weight each set so we are focusing on strength straight off our conditioning piece, not to much volume.
SUBS

50 DOUBLE-UNDERS:

100 Single skips

POWER CLEANS:

Reduce weight as needed.

Clean (for percentage purposes only.)