CrossFit Inventive – CrossFit
Warm-up
Mobility
10 Leg Swings F/L
10 Scorpions F/B
10 Active Supermans
Front Rack 30s
Active Spidermans + 5 Rotaions e.s
Wrist 30s
Frog 2 Minutes
—
Activation
2 Laps Halo Crab Walks
10 Halo Air Squats
10 Scap Pulls
5 Kipping Swings
3 Strict Pull-ups
—
Barbell
10 Wrist Rotations
3 Tempo Squats
3 Hang Power Cleans
3 Clean Pulls
3 Squat Cleans
—
Front Squat
Go Every 2 Minutes Together
Tempo Front Squats
5 x 3 @70% 1RM
– 3 Second Eccentric
– Fast up
– 2 Seconds Rest @Top
1 x Clean Pull + 1 x Squat Clean
Every 75s x 7 Sets
Build or stay at one moderate load.
Score: Rounds + Reps (AMRAP – Rounds and Reps)
L1
AMRAP 12:
6 Bar Muscle-ups
9 Hang Power Cleans 60/40kgs
12 Cal Row
—
L2
AMRAP 12:
6 Chest To Bar
9 Hang Power Cleans 50/30kgs
12 Cal Row
—
L3
AMRAP 12:
6 Kipping/Strict Pull-ups/Hard Ring Rows
9 Hang Power Cleans 40/30kgs
12 Cal Row
—
All Machines are the same cals today.