CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
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Mobility
Foam Roll Lats 1:00 e.s
Puppy Dog on roller 1:00
Twisted Cross 30s e.s
Frog 90s
Lower Back/Hipflexor 30s e.s
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ACTIVATION
20 Banded Pull-aparts
10 Banded Pass Throughs
10 Scap Pulls
5 Kipping Swings/Hollow Rocks
3 Strict Pull-ups/5 Ring Rows
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Barbell:
10 Wrist Rotations
5 Front Squat
3 Power Cleans
3 Hang Squat Cleans
1 Push Jerk
1 Split Jerk
1 Round of Complex (Choose Own Press)
Build To weight & movements
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Metcon (AMRAP – Reps)
L1
EMOM 30: (6 Sets)
1 – 15/10 Cal Machine
2 – 1 Power Clean + 1 Hang Squat Clean + 1 Jerk @80/60kgs
3 – 15/10 Cal Machine
4 – 1 Bar Muscle-ups (Increase By 1 Each Set)
5 – Rest
Score: total Bar MUP reps if you make all sets. (21 Total)
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L2
EMOM 30: (6 Sets)
1 – 15/10 Cal Machine
2 – 1 Power Clean + 1 Hang Squat Clean + 1 Jerk @60/40kgs
3 – 15/10 Cal Machine
4 – 2 Chest To Bar (Increase By 2 Reps Each Set)
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L3
EMOM 30: (6 Sets)
1 – 12/8 Cal Machine
2 – 1 Power Clean + 1 Hang Power Clean + 1 Press Dual Dumbbells
3 – 12/8 Cal Machine
4 – 1 Strict Pull-up (Increase By 1 Each Set)
L1
Score: total Bar MUP reps if you make all sets. (21 Total)
L2
Score: Total C2B Total: 42
L3
Score: Total Strict Pull-up reps: Total 21
– Complex Needs to be unbroken.
– Mix L1 & L2 as needed.
