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)
