CrossFit Inventive – CrossFit
Warm-up
Foam Roll
Lats 1 Min e.s
2 mins of your choice
—
Mobility
Lower Back/Hip Flexor 30s e.s
Pigeon 30s e.s
Spiderman 30s e.s
Front Rack 30s
Wrist 30s with 5 Rotations e.w
Pec 30s e.s On Upright
—-
Activation
20 Halo Glute Bridges
1 Wall Walk/3 Inchworms
3 Ring Eccentrics (Lower down as slow as possible)
—-
BARBELL
5 Deadlifts
5 Front Squats
3 Power Cleans
3 Squat Cleans
—-
Squat Clean
Clean Complex:
EMOM 4:
1 Power Clean + 2 Squat Cleans [Hold Bar]
EMOM 3:
1 Power Clean + 1 Squat Clean [Hold Bar]
EMOM 3:
2 Squat Cleans [TNG or Drop Reset]
* Record last double
Metcon (Time)
L1
5 Rounds For Time:
3 Wall Walks
6 Ring Dips
12 Hang Power Snatches 35/25kg
24/20 Cal Row
—
L2
5 Rounds For Time:
3 Wall Walks/In as close as possible
6 Ring Dips/Banded/Stationary
12 Hang Power Snatches [Choose Load]
24/20 Cal Row
—
5 Rounds For Time:
6 Inchworms
8-12 Push-ups/20 Banded Tricep Ext
16 ALT DB Hang Power Snatches (choose load)
24/20 Cal Row
—
Machine SUBS
Bike Same Cals
Ski 20/15
