CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
Wrist 0:30 e/s
30 Calf Pumps
—-
ACTIVATION
30 Double-unders/50 singles
10 Scap Pulls
3 Strict Pull-ups
—
Barbell:
10 Wrist Rotations
3 Power Cleans
3 Push Jerks
1 Power Clean + 3 Push Jerks
—
1 Power Clean + 3 Push Jerks (5 x 1)
Build up & complete 5 sets @same weight.
Res as needed between sets.
Metcon (Time)
5 Rounds For Time:
9 Clean & Jerks
30 Double-unders
9 Chest To Bar Pull-ups
30 Double-unders
Barbell: 42.5/30kg
SUBS
CLEAN & JERKS
– Reduce Load
– Sub Dumbbells
DOUBLE-UNDERS
– Reduce Reps
– 45s Time cap
– 45 Single Unders
CHEST TO BAR PULL-UPS
– Reduce Reps
– Next best Pull-up
– Banded
– Strict
