CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 2:00
Front Rack 0:30
Twisted Cross 0:30 e/s
Wrist 0:30
——
ACTIVATION
20 HALO GLUTE BRIDGES
BARBELL :
10 WRIST ROTATIONS
5 BACK SQUATS
5 POWER CLEANS
—-
Back Squat (“Test” )
In 15 Minutes
Build To Heavy Single.
-If you don’t want to test. Complete 3-5 Sets of 5 Reps around the same weight.
Power Clean (10-12 Minutes)
15-12-9:
Unbroken Sets For Load. Rest as needed between sets. – Cleans must be Touch & Go. – The score is the total load here so athletes can choose their loading based off what will maximise their score.
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
Increasing Reps up by 3’s:
Hang Power Clean 50/35kg
Hand Release Push-ups
*Score Total Rounds & Reps.
SUBS
HANG POWER CLEANS
– Reduce Load
– Sub Dumbbells
HAND RELEASE PUSH-UPS
– From Knees
