CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Lower Back Hip Flexor 30s e.s
Samson + Tricep 30s e.s
Wrist 30s
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“Shoulder Health/Mobility”
50 Banded Pull Aparts
Banded Lat Activation 3 x 15 e.s
50 Banded Face Pulls
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BARBELL
10 Wrist Rotations
3 Clean Pulls
3 Power Cleans
3 Hang Power Cleans
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1 Clean Pull + 1 Power Clean + 1 Hang Power Clean
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1 Clean Pull + 1 Power Clean + 1 Hang Power Clean
Go Every 90s x 8 Sets:
Percentages Based of 1RM Power Clean
Set 1 & 2 @75%
Set 3 & 4 @77.5%
Set 5 & 6 @80%
Set 7 & 8 @82.5%
* Make sure to get a few building sets in to reach your first load.
* Go off feel if you have No Power Clean 1RM
* Record Last 2 sets @ 85%
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Metcon (Time)
For Time:
27-21-15-9
Row Calories
Lateral Burpee Over Rower
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SUBS
ROW CALS
– Bike Erg, Same as Row.
– Ski Erg, 24-18-12-6
LATERAL BURPEES OVER ROWER
– Use a Barbell if your not on a rower
– Step over
– Regular Burpees
Power Clean (0 x 0)
For Percentage Purposes Only.