CrossFit Inventive – CrossFit
Warm-up
General
30s Shuttle Runs
30s Side Skips
20s High Knee Running
20s Butt Kicks
30s Static Squat Hold
20s Static Spilt Squat Hold e.s
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Mobility
Active Spidermans
Samson + Tricep 30s e.s
Front Rack 30s
Puppy Dog 30s
Wrist 30s add rotations
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ACTIVATION
3 Rounds:
10 Banded Press
10 Empty Barbell Upright Rows
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30 Calf Pumps
6 Jump Squats/Air Squats
6 Jumping Lunges/Lunges
10 Scap Pulls
5 Kipping Knee Raises
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Barbell
10 Wrist Rotations
3 Power Cleans
2 Push Jerks
2 Split Jerks
—
2 Push Jerk + 1 Split jerk
From The Rack Going Every 90s x 7 Sets.
Build Safely throughout.
Metcon (Time)
L1
3 Rounds For Time:
20 Toes To Bar
15 Box Jump Overs 24/20
10 Clean & Jerks 60/40kg
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L2
3 Rounds For Time:
20 Toes To Bar/K2E/GHD’s
15 Box Jump/Step Overs
10 Clean & Jerks 50/35kg
[reduce load as needed]
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L3
3 Rounds For Time:
30 Abmat Sit-ups
15 Box Step Overs
10 Dual Dumbbell Hang Clean & Jerks
[choose own load]
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