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