Announcements
CLASS BOOKING TIMES HAVE NOW CHANGED TO CLOSE 15 mins BEFORE CLASS
Please do your best to book in- if you miss cut off please contact a coach😊
CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Banded Lower
Wrist 30s F/B
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ACTIVATION
RED BAND
10 Press
10 Pull aparts
10 Pass Throughs
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Barbell
10 Overhead Scap Presses
5 Strict Press
5 Hang Power Cleans
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Strict Press
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
3 x 5 @75%
2 x 3 @80%
*After each set, complete 5 Wall Walks.
Rest 2 Minutes Between Sets.
Record 2 x 3 Strict Press.
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Wall walk Subs:
– Reduce Wall Walks 2-3 reps
– scale to Open Standard Wall Climb.
– accumulate 30s HS-Hold
– 20m Pike HS- Walk
– 30s Hollow Plank Hold
Metcon (Time)
Level 1
For Time:
3-6-9-12-15-18 of:
Hang Power Cleans @60/40kg
Calorie Ski or (Row 2nd Choice/Bike Last Choice)
(Grip Workout)
Reset The Cals each Round!!
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Level 2
For Time:
3-6-9-12-15-18 of:
Hang Power Cleans @50/35kg (reduce again)
Calorie Ski/Row/Bike
(Grip Work)
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Level 3
For Time:
3-6-9-12-15-18 of:
Dual DB Hang Power Cleans (Choose Load)
Calorie Ski/Row/Bike
(Grip Work)