CrossFit Inventive – CrossFit
Warm-up
– Banded Shoulder
– Wrist 0:30
– Spiderman 0:30
– Glute 0:30 e/s
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ACTIVATION
20 Banded Good Mornings
20 Alt Shoulder Taps
30 Calf Pumps
1 Rope Climb/Scaled Option
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BARBELL
10 Wrist Rotations
5 Hang Power Cleans
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Hang Power Clean
Build up & complete 5 Sets 5 Reps at the same weight.
5 Rounds For Time: (Cap 21 minutes) (Time)
60 Double-unders
9 Hang Power Cleans 70/47.5kg
1-2-3-4-5 Rope Climbs
SUBS
60 DOUBLE-UNDERS
– 100 Singles
– 45s Practice.
HANG POWER CLEAN
– Reduce Load
– Dual Dumbbells
ROPE CLIMBS
– Reduce Reps
– Reduce Height
– 3 Attempts of Wrapping Feet.
– 3 Strict Pull-ups = 1 Rope Climb
– 5 Ring Rows = 1 Rope Climb