CrossFit Inventive – CrossFit
Warm-up
20 Banded Pul-aparts
10 Pass Throughs
10 Press e/s
10 Scap Push-ups
10 Scap Pull-ups
5 Kipping Swings
Front Rack 0:30
Twisted Cross 0:30 e/s
Spiderman 0:30 e/s
Glute 0:30 e/s
——–
Barbell
P1.
10 Wrist Rotations
5 Power Cleans
5 Push Jerks
3 Clean & Jerks
P2. Machine
(Swap)
Metcon (Time)
For Time:
2000m Row
60 Toes To bar
30 Clean & Jerks 60/40
1500m Row
60 Chest To Bar
30 Clean & Jerks
1000m Row
60 Pull-ups
30 Clean & Jerks
Share workload as evenly as possible.
SUBS
2000/1500/1000m ROIW
– Double Distance Bike
– Ski: 1800-1200-900
CLEAN & JERK
– Reduce Loading
– Cleans Only
– Sub Dumbbells
TOES TO BAR
– K2E
– Kipping Knee Raises
– 2 x Abmat Sit-ups
CHEST TO BAR
– Kipping Pull-ups
– Next Best Pull-up
– Ring Rows
Kipping Pull-ups
– Strict
– Banded Strict
– Ring Rows