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
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Activation
2 rounds:
5 Frog Hops
10 Hollow rocks/V-sits
20 Alternating Shoulder Taps
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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