CrossFit Inventive – CrossFit
Warm-up
“THE OTHER LOAD”
Today we get 10 minute for each lift. This will be a 30 minute running clock so be intentional when transitioning from lift to lift. You do not have to use the entire 10 minutes for each lift but make sure we are not rushing through. Technique under load is IMPORTANT!
The bar should be begin empty, completing at least 1 rep at the start of each lift.
POWER CLEAN: From the floor. Must be caught above parallel.
BENCH PRESS: From The Rack. Barbell must tough the torso in the bottom and elbows locked out at the top.
OVERHEAD SQUAT: From The Rack. Hips Should Travel below parallel the knees in the bottom of the squat and fully open up the hips at the top. Athletes can push press, push jerk or split jerk from the back rack to get the bar overhead.
IF YOUR HAVE TROUBLE WITH MOBILITY STAY LIGHT AND EMOM 1-3 REPS EACH MINUTE FOR 10 AT A LOAD YOU CAN REACH PARALLEL. EVEN IF IT’S A PVC PIPE OR 8 KG BARBELL.
MOBILITY
COUCH 1:00 E/S
LOWER BACK/HIPFLEXOR 0:30 E/S
FROG 2:00
FRONT RACK 0:30
TWISTED CROSS 0:30 E/S
WRIST 0:30 + 5 WRIST ROTATIONS E/W
———
2 LAPS HALO CRAB WALKS
20 HALO GLUTE BRIDGES
20 BANDED GOOD MORNINGS
10 AIR SQUATS 2 SEC PAUSE BOTTOM
10 HAND RELEASE PUSH-UPS
—–
BARBELL
3 POWER CLEANS
3 OHS
Power Clean (10 Minutes To Establish Max Load)
* ALL LIFTS ARE TO BE DONE WITH SAFE TECHNIQUE.
NO YOUR LIMITS!
