CrossFit Inventive – CrossFit
Warm-up
Mobility
Couch 1:00 e.s
Pigeon 30s e.s
Lower Back/Hipflexor 0:30 e.s
Twisted Cross 30s e.s
Front Rack 30s
Wrist 30s
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ACTIVATION
20 Banded Good Mornings
10 Wall Facing Squats
5 Inchworm 1 Push-up
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MOVEMENT PREP
10 BB Wrist Rotations
5 BB Good Mornings To Squat
5 Hang Power Cleans
20s HollowHang
5-10 Kipping Knee Raise
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Build To HPC Load For The Day.
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Metcon (Time)
For Time:
Buy In:
50/40 x Calorie Row
Then 3 Rounds of:
15 x Hang Power Cleans @80/55kg
15 x Lateral Burpees Over Rower
Into….
Buy In:
40/35 x Calorie Row
Then 3 Rounds of:
30 x Wall Balls @9/6kg
30 x Toes to Bar
Buy Out:
30/25x Cal Row
SUBS
ROW CALS
50/40-40/35-30/25
– Bike Erg:
50/40-40/35-30/25
– Ski Erg
45/40-35/30-25-20Cals
HANP POWER CLEANS
– Reduce Reps
– Reduce Load
– Sub Double Dumbbells
– KBS
LATERAL BURPEE OVER ROWER
– Reduce Reps
– Lateral Burpee Over Bar
– Standard Burpees
WALLBALL
– Reduce Reps
– Reduce Load
– Air Squats
– Alt Lunges
TOES TO BAR
– Reduce Reps
– K2E
– Knee Raises
– 35 Abmat Sit-ups
– 30 GHD Sit-ups
– Choose any other Sit-up
