CrossFit Inventive – CrossFit
Warm-up
– Foam Roll Lats 1:00 e/s
This is to loosen up over head.
– 1:00 Puppy Dog On Roller
– 1:00 Glute e/s
– Lower Back/Hipflexor 0:30 e/s
– 0:30 Wrist (add 5 rotations e/w)
—–
ACTIVATION
10 Barbell Wrist Rotaions
3 Strict Press
3 Push Press
3 Push Jerks
3 Power Cleans
10 Scap Pulls
—–
1 Power Clean + 3 Push Jerks (12:00 Minutes)
5 Sets. Build moderate to heavy, only if technique allows.
Beginners stay light & focus on technique.
Record heaviest lift.
Metcon (Time)
(Cap 25:00)
10 rounds For Time:
3 Clean & Jerks 70/45kg
200m Run
3 Deadlifts 70/45kg
6 Burpee Pull-ups
SUBS
CLEAN & JERKS
– Reduce Load
– Sub Dumbbells
200M RUN
– 250/200m row
– 200m Ski
– 500m Bike
DEADLIFTS
– Reduce Load
– Dual Dumbbell/Kettlebells
BURPEE PULL-UPS
– Burpee Only
– Pull-up Only