CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder Mobility

0:30 Wrist Stretch F/B

Couch Stretch 1:00 e/s

Frog Stretch 2:00

ACTIVATION

20 Banded Good Mornings

20 Halo Glute Bridges

15 Air Squats

10 Tempo Push-up (3 Down/Up fast)

Barbell

10 Wrist Rotations

3 Power Cleans

3 Front Squats

3 Push Jerks

Metcon (AMRAP – Rounds and Reps)

On the 0:00…”Wise Men”

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell – 60 / 42.5 kg

… Rest 3:00

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell – 70 / 47.5 kg

Rest 3:00

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell – 80 / 60 kg

Rest 5:00

* Take off where you finished the previous round.

Score is Total Rounds & Reps Completed over the 3 sets.
Modifications

POWER CLEANS

– Reduce Weight

– Double Dumbbell Power Cleans

– 2x Reps Alternating Single DB Power Cleans

– Odd Object Ground to Shoulder

FRONT SQUATS

– Reduce weight

– Double Dumbbell Front Squats

– Dumbbell Goblet Squat

PUSH JERKS

– Reduce Weight

– Double Dumbbell Push Jerks

– 2x Reps Single Arm Dumbbell Push Jerk

1 Power Clean 3 Front Squats 1 Split Jerk (On The 20:00)

7:00 to Build to a Heavy of this Complex.

(Repeat Lift)