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!
