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
