CrossFit Inventive – CrossFit
Warm-up
Foam Roller
Lats 1 Min each side
—
Puppy Dog Pose Hands on roller 1 minute
Front Rack stretch 30 sec
Wrist Stretch Front Only 30 sec
——
Glute Stretch 30 sec e/s
30 Sec Squat Hold (Knees out)
Calf Stretch 20 e/s
30 Calf Pumps
———
Barbell:
10 Wrist rotations
3 Front squats
3 Push Press
3 Hang Clusters
—
10 Scap Pulls
10 Kipping Swings
Metcon (Weight)
Hang Cluster Ladder
On the 1:30 x 6 Sets:
Set 1 – 10 Chest To Bar Pull-Ups + 3 Hang Clusters
Set 2 – 10 Chest To Bar Pull-Ups + 3 Hang Clusters
Set 3 – 10 Chest To Bar Pull-Ups + 2 Hang Clusters
Set 4 – 10 Chest To Bar Pull-Ups + 2 Hang Clusters
Set 5 – 10 Chest To Bar Pull-Ups + 1 Hang Cluster
Set 6 – 10 Chest To Bar Pull-Ups + 1 Hang Cluster
Stimulus
– Pull-ups do not need to be completed unbroken but should be completed within 30s. Reduce reps if needed.
– Score:Total weight lifted over the 6 sets. Note changes (if any) to your pull-ups in your notes. Your heaviest lift will show on the leaderboard.
Metcon (Time)
For Time:
3 Rounds:
15 Front Squats
25 Double-Unders
1,000m/800m Row
3 Rounds:
12 Shoulder To Overhead
25 Double-Unders
1,000m/800m Row
3 Rounds:
9 Hang Clusters
25 Double-Unders
Barbell – 42.5 / 30 kg
20 min cap
Modifications
FRONT SQUAT | THURSTERS | CLUSTERS
– Lighter Bar load
– Double Dumbbell
DOUBLE UNDERS
– 50 Singles
– 30 Seconds Of Practice
1,000/800 METER ROW
– 2,000/1,600m Bike
– 800m/600m Ski Erg
– 800m Run