CrossFit Inventive – CrossFit

Warm-up

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Banded ShoulderMobility

3. Wrist Stretch 30 sec Front Only

Lower Body

1. Banded Hamstring Distraction – 1:00/side

2. Calf Stretch on Post – 1:00/side

3. Couch Stretch – 1:00/side

ACTIVATION

3 Rounds For Quality

10 Alternating Box Step-Ups 24/20

10 Ring Rows

0:30 Plank Shoulder Taps

200m Run

Metcon (Time)

“X-Factor”

5 Rounds For Time (20:00 Min cap)

12 Burpee Box Jump Overs (24″/20″)

9 Bar Muscle-Ups

X Clean and Jerks

Round 1 – 15 Clean and Jerks 40/30

Round 2 – 12 Clean and Jerks 50/35

Round 3 – 9 Clean and Jerks 60/40

Round 4 – 6 Clean and Jerks 70/45

Round 5 – 3 Clean and Jerks 80/50
Modifications

BURPEE BOX JUMP OVERS

-Burpee Box Step Overs

– Reduce Box Height

– Burpee to Target

BAR MUSCLE-UPS

– Banded Bar Muscle-Ups

– Jumping Bar Muscle-Ups

– Strict Chest to Bar Pull-Ups

CLEAN AND JERKS

– Lighten the Loads

– Power Cleans only

– Double Dumbbells

Metcon (No Measure)

If class finished early, roll out after a big week.

Look after your RIG!