CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 1:00
Lower back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Banded Shoulder Mobility
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2 Laps Halo Crab Walks
20 Glute Bridges
20 Banded Pull parts
10 Pass Throughs
10 Press e/s
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Barbell:
10 Good Mornings
5 Back Squats
3 Power Cleans
3 Push Jerks
3 Clean & Jerks
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Once back squat is complete, set up for clean and jerk.
Back Squat (5 x 3 @85% of New 1RM)
– Go Every 90 x 5
– Same weight for all 5 sets.
– Build up to 85 of last weeks 1RM and complete 5 sets of 3 reps.
– If you did not complete last weeks 1RM. Go off how you feel today.
Metcon (1 Rounds for reps)
AMRAP 5:
6 Clean & Jerk 60/40
3 Bar Muscle-ups
Rest 3:00
AMRAP 5:
6 Clean & Jerk 50/35
6 Chest To Bar Pull-ups
SUBDS
CLEAN & JERK
– Reduce weight as needed
– Dual Dumbbell
– Single Alt Dumbbell
– Power Clean Only
BAR MUSCLE UP
– Your next best pull-up
– Banded
– Chest to bar
– Kipping Pull-ups
– Banded Chin Over Bar
– Ring Rows x 2
CHEST TO BAR
– Your next best pull-ups
– Banded
– Ring Rows x 2
