Announcements
Our Members night at Recoverie Cronulla is this Wednesday 19th 7-8pm RSVP on the Facebook event or txt Tash
CrossFit Inventive – CrossFit
Warm-up
General
30s Shuttle Runs
30s Side Skips
30s Squat Hold
30s Plank Hold
—
Mobility
Couch 1:00 e.s
Spiderman 30s e.s
Front Rack 30s
Puppy Dog 30s
Wrist 30s
20s Calf e.s
30 Calf Pumps
—
ACTIVATION
2 Laps Halo Crab Walks
10 Halo Air Squats
2 Laps Walking Lunges
30s Skipping
—
Barbell
10 Wrist Rotations
3 Front Squats
4 Front Rack Alt Lunges
3 Clean High Pulls
3 Power Cleans
3 Hang Squat Cleans
—
1 Clean High Pull + 1 Power Clean + 1 Hang Squat Clean
Go Every 90s x 10 sets.
Build safely.
Beginners stay light and focus on form.
Cap 20 Mins (Time)
L1
For Time:
100 Double-unders
Directly Into…
50 Hang Power Cleans
50 Front Rack Lunges
50 Push Press
Directly Into…
100 Double-unders
Barbell: 42.5/30kgs
—
L2
For Time:
100 Double-unders/175 Singles
Directly Into…
50 Hang Power Cleans
50 Front Rack Lunges
50 Push Press
Directly Into…
100 Double-unders/175 Singles
Barbell: 30/20kg
—
L3
For Time:
150-175 Singles
Directly Into…
50 Hang Power Cleans
50 Front Rack Lunges
50 Push Press
Directly Into…
150-175 Singles
Dual Dumbbell: Choose Own Load.
Reduce Reps if needed.
Sub Squats Fo Lunges
You may Front or reverse lunge.
