CrossFit Inventive – CrossFit
Warm-up
General Warm-up
1 Minute 10m Shuttle Runs
1 Min Bike
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Mobility
Banded Upper
Lower Back 30s e.s
Active Spiderman + 5 Rotations e.s
Pigeon 1:00 e.s
Wrist 30s
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ACTIVATION
10 Banded Pull aparts
10 Banded Press
10 Box Step Overs
10 good Mornings
10 Barbell Wrist Rotations
6 Strict Press
3 Power Cleans
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Strict Press
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build up & complete 6 sets 6 Reps @same load.
Rest as needed between working sets.
Metcon (Time)
L1
PA.
3 Rounds:
8 Burpee Box Jump Overs
8 Power Cleans @75/50kgs
At the 8 minute mark complete:
PB.
2 Rounds:
16 Burpee Box Jump Overs
16 Power Cleans @50/35kgs
Box: 24/20 inch
—
L2
3 Rounds:
8 Burpee Box/Step Jump Overs
8 Power Cleans @60/40kgs
At the 8 minute mark complete:
2 Rounds:
16 Burpee Box Jump/Step Overs
16 Power Cleans @35/25kgs
(Use one load or reduce load and box height as needed)
—
L3
3 Rounds:
8 Burpee Box Step Overs
8 Dual DB Power Cleans
At the 8 minute mark complete:
2 Rounds:
16 Burpee Box Step Overs
16 Dual DB Power Cleans
Workout: [Time Cap 20 minutes]
Make sure your power clean load is manageable so you can keep moving. At least quick drop reset reps. We want at least 1 minute rest heading into part B. Time cap yourself if needed.
8 Minute Time Cap on Part A.
If you finish in 5 minutes you get 3 mins rest. You will need to change your weights for Part B. No one can start part B until the 8 minute mark.
After you complete Part B, this is will be your total time.
