CrossFit Inventive – CrossFit

Warm-up

Lower Back/Hipflexor : 30 sec Each Side

Couch Stretch: Minutes Each Side

Puppy Dog Stretch: 1 Minute

Calf Stretch 30 Each Side

30 Calf Pumps

Activation

5 Inchworms

5 Slow Burpees

20 Double-Unders

with light weight:

6 Alternating Reverse DB HC Lunges

6 Single DB Thrusters (3/3) each side

6 Alternating DB Clusters

Metcon (3 Rounds for reps)

“Five Below”

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Alternating Hang Clean Reverse Lunge

Rest 3 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters (5/4)

Rest 3 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Alternating Dumbbell Clusters

KILOS

1 x 22.5’s/15’s
DESCRIPTION

5 Minutes on and 5 minutes off in today’s fast paced intervals

With rest built in, we’re looking to bring the effort with each round

After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement

Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements

Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps

SUBS

DOUBLE UNDERS

Reduce Reps

2 Minutes of Practice

150 Single Unders

Metcon (Weight)

CLEAN PULL COMPLEX

On the 1:30 x 5 Sets:

1 Deficit Pausing Clean Deadlift

1 Deficit Tempo Clean Pull

1 Deficit Clean Pull

Deficit: 1-3″

Set 1: 72% of 1RM Clean and Jerk

Set 2: 77% of 1RM Clean and Jerk

Set 3-5: 82% of 1RM Clean and Jerk
STIMULUS

This barbell complex is designed to help strengthen your pull and positioning off the floor in the clean

Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

These percentages are based off your 1RM Clean and Jerk

The three movements are to be performed as follows:

Pausing Clean Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position

Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees

Clean Pull: Normal Clean Pull with No Tempo

See below for a video demo of this Clean Complex

Metcon (Weight)

SNATCH PULL COMPLEX

On the 1:30 x 5 Sets:

1 Deficit Pausing Snatch Deadlift

1 Deficit Tempo Snatch Pull

1 Deficit Snatch Pull

Deficit: 1-3″

Set 1: 72% of 1RM Snatch

Set 2: 77% of 1RM Snatch

Set 3-5: 82% of 1RM Snatch
STIMULUS

This barbell complex is designed to help strengthen your pull and positioning off the floor in the snatch

Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

These percentages are based off your 1RM Snatch

The three movements are to be performed as follows:

Pausing Snatch Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position

Tempo Snatch Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees

Snatch Pull: Normal Snatch Pull with No Tempo

See below for a video demo of this Snatch Complex

We’ll repeat this complex next week at increased percentages

Metcon (Weight)

Barbell Cycling

On the Minute x 5:

5 “Touch and Go” Squat Cleans
DESCRIPTION

We’ll work on barbell cycling by completing 5 unbroken squat cleans on the minute for 5 rounds

After finishing each set, rest until the top of the next minute

The recommended barbell weight is somewhere between 65-70% of your 1RM Squat Clean

Adjust this range as needed to successfully complete all 5 reps each round

Once you decide your weight, stay at the same load for all sets

Focus on an aggressive pull under the bar on every squat clean