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
