CrossFit Inventive – CrossFit
“DO SOMETHING TODAT THAT YOUR FUTURE WIL THANK YOU FOR”
Warm-up
*TODAY WE WILL ALL PARTICIPATING IN THE COMPTRAIN WOD
20 SCORPIONS F/B
Seated Pike Stretch 1 Minute
Quad Stretch 30 Sec Each Side
Puppy Dog Pose 30 Seconds
WRISTE STRETCH 300 SEC EACH SIDE
Warmup Set x 2
With Lighter Weight:
6 Kettlebell Swings
6 Box Jumps
6 Toes to Bar/V-ups/V-sits/Abmat Sit-ups
6 Push Presses / 3 each side with DB
Metcon (Time)
“Count Chalkula”
4 Rounds:
30 Kettlebell Swings 24/16kg
25 Box Jumps Overs 24″/20 inch
20 Toes to Bar
15 Push Presses 60/40kg
Power Clean (Technique Lifting Part A)
On the 0:00…
On the 2:00 x 5 Sets:
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean
Set #1 – 35%
Set #2 – 40%
Sets #3-5 – 45-55%
*Record last weight
Power Clean (Building Part B)
Power Clean Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Hang Power Clean (just above knee)
1 Hang Power Clean (just below knee)
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Set #5 – 75-80%
*Record Last Weight
