CrossFit Inventive – CrossFit


Red Banded:

3 way pull aparts

10 pass throughs

10 OHS

15 Forward pulls E/S

10 leg swings F/L

2 laps high knees

2 laps Butt kickes

2 laps side skips

2 laps bear crawl

1 lap spiderman lunge rotation.

2 lap banded crab walk

15 banded glute bridges

15 scap pulls

10 kipping swings

10 K2E


Power Clean (Build to todays heaviest Power clean. )

12-15 mins to find todays heaviest power clean.

Last lift should be no heavier than 80% of your 1RM.

When establishing your 3 weights, warm up with:


3 T2B

2 Power cleans

Metcon (Time)

For Time

Buy in:

27 C2B Pull-ups

21 T2B

15 Power cleans

Increasing weight

Reps 1-5 (85-60kg)

Reps 6-10 (95-65kg)

Reps 11-15 ( 105-70kg)

*Scale C2B to Kipping or strict band.

*Scale T2B to K2E/Knee raises,V-ups.

*Scale weight as needed.


This clean is here to check percentages only.