CrossFit Inventive – CrossFit
Warm-up
Lower Back Hipflexor 30s e.s
Active Spiderman + 5 Rotations e.s
Wrist 30s
Banded Upper
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ACTIVATION
2 Rnds:
10 Bottoms Up KB Press e.s
5 Inchworm 1 Push-up
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Barbell:
10 Wrist Rotations
5 Strict Press
5 Hang Power Cleans
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Strict Press (5 x 5)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
5 Sets5 Reps @same load
Go Every 90s together once load is established.
Cap 20 :00 (Time)
Level 1:
For Time:
50/42 Cal Row Buy In:
22-18-14-10-6 of:
Hang Power Cleans @70/45kg
Lateral Bar Burpees
Calories Row
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Level 2:
For Time:
50/42 Cal Row Buy In:
22-18-14-10-6 of:
Hang Power Cleans @Choose own load
Lateral Bar Burpees/Step Overs
Calories Row (reduce if needed)
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Level 3:
For Time:
50/42 Cal Row Buy In:
22-18-14-10-6 of:
Dual DB Hang Power Cleans @own load
Burpees
Calories Row (reduce if needed)
Scale reps down if needed.
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MACHINE SUBS
– Bike same as row
– Ski – F Only:
– 40 Cals
– 20-16-12-8-4