CrossFit Inventive – CrossFit
Warm-up
– Couch 1:00 e/s
– Glute 0:30 e/s
– Lower Back/Hipflexor 0:30 e/s
– Front Rack
– Wrist 0:30
– Calf 0:30
– 30 Calf Pumps
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ACTIVATION
– 20 Halo Glute Bridges
– 10 HRPU’s
– 35 Double-unders/50 Singles
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Barbell/Dumbbell HPC Tech.
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Metcon (Weight)
Strength: (10 Minutes)
EMOM 5:
3 Front Squats
EMOM 5:
5 Back Squats
*Build over the 10 Sets
* Record Final Weight.
* Only build when possible.
* Beginners stay light and focus on form.
Metcon (Time)
(Cap 20:00)
3 Rounds For Time:
30 Lateral Bar Burpees
20 Hang Power Cleans 60/40kg
100 Double-Unders
* Rest 1 Minute Between Rounds.
SUBS
LATERAL BAR BURPEES
– Reduce reps
– Bar Facing Bar
– Step overs
– Frog Hops
HANG POWER CLEANS
– Reduce Load
– Reduce Reps
– Beginners use Dumbbells only
100 DOUBLE-UNDERS
– Reduce reps
– 90s Practice
– 150 Singles