CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 60 sec E/S

Green Banded Shoulder Mobility

20 Scorpions Front/Back

30 Sec Lower back/Hipflexor E/S

30 Sec Wrist stretch

————–

Activation

2 rounds:

5 Frog Hops

10 Hollow rocks/V-sits

20 Alternating Shoulder Taps

—————

Barbell:

3 Push Press

3 Push Jerk

3 Split Jerk

Then 1 Round of today’s complex

Push Press + Push Jerk + Split Jerk (8 Minute EMOM)

Build over the course of the 8 sets when possible.

Beginners, stay light and focus on form.

Record last lift.

You should not be missing any lifts

Metcon (AMRAP – Reps)

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks

[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks

[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks

RX= 42.5/30kg
DESCRIPTION

Each round of todays interval workout includes the same amount of work completed in 3 different iterations

With rest built in, we’re looking to move quickly through each interval

To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

This gives you at least 1 minute of rest before beginning the next iteration

Record your time for each interval, as your final score is the sum total of these 3 efforts