CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e.s
Samson + Tricep 30s e.s
Front Rack 30s e.s
Twisted Cross 30s e.s
Wrist 30s e.s
—
ACTIVATION
10 Banded Pull aparts
10 Banded Pass Throughs
10 Banded Press
2 Laps Halo Crab Walks
20s Hollow Hang
5 Kipping swings
—
BARBELL
3 Power Cleans
3 Push Jerks
3 Clean & Jerks
—
Power Clean (1 x 3)
[In 15 Minutes]
Build To a Heavy Triple.
Reps Can Be TNG or Quick Drop Reset Reps.
If you don’t want to build, aim to complete 3 reps on every 90s at the load of your choice.
Metcon (Time)
5 Rounds For Time:
20 Pull-ups
5-4-3-2-1
Clean & Jerk @80/50kgs
SUBS
PULL-UPS
– Banded
– Ring Rows
– DB Plank Rows
– Push-ups
CLEAN &JERK
– Reduce Load
– Sub Dumbbells 10-8-6-4-2
