CrossFit Inventive – CrossFit
Warm-up
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
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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:
4 CTB
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.
Clean
This clean is here to check percentages only.
