CrossFit Inventive – CrossFit

Warm-up

“We are what we repeatedly do. Excellence then, is not an act, but a habit”

-Aristotle-

Green banded shoulder mobility

Glute stretch 30 E/S

30 sec spiderman lunge E/S

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Activation:

15 wall squats

200m row/ski/400m bike

20 x Overhead plate rotations (10 each direction)

3 Power Clean + 1 Jerk (On every 2 x 5 sets)

Set 1: 65%

Set 2: 70%

Set 3-5 Build to heavy.

*3 power cleans don’t have to be completely unbroken if you wish.

Metcon (Time)

3 Rounds:

20 Alternating Pistols

10 Power cleans @70/47.5kg

20 Box jump overs @24/20 inch

10 Push Jerks

20 min cap

Clean and Jerk (For percentage purposes ONLY)