CrossFit Inventive – CrossFit
Warm-up
Midline:
EMOM 5: 15-20 V-Sits
—
Mobility
Couch 1:00 e.s
Calf On Upright 30s e.s
Front Rack 30s
Puppy Dog Pose 30s
Wrist 30s
—
Activation
2 Rounds:
20s Skipping
10s Rest
20s Air Squats
10s Rest
20s Hanging Knee Raise Hold
10 Rest
—-
Barbell
10 Good Mornings
10 Wrist Rotations
3 Clean High Pulls
3 Power Cleans
5 Thrusters
—
Power Clean
Go Every 90s
Sets: 1,2&3 – 4 TNG Reps
Sets: 4,5&6 – 2 TNG Reps
Sets: 7,8&9 – 1 Reps
Aim to build throughout “Safely”!!!
Beginners stay light!
Metcon (Time)
L1
3 Rounds For Time:
20 Thrusters 42.5/30kg
100 Double-unders
—
L2
3 Rounds For Time:
20 Thrusters 35/25kg
100 Double-unders/150 Singles
—
L3
3 Rounds For Time:
20 Dual DB Thrusters
100-150 Singles
