CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Wrist 30 sec
—-
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman Lunge Hold 0:30 e/s
——
30 Calf Pumps
5 Inchworm 1 Push up
30 Sec HS-Hold
——-
Barbell
10 Wrist Rotations
5 Strict Press
5 Front Squats
3 Squat Cleans
Strict Press
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Part A. – 5 Sets.
1 Tempo Strict Press (Regular Speed Up, 4s Down)
2 Strict Press
90 sec rest
Part B.
1 Set of Max Reps.
Record Max Reps.
Metcon (Time)
3 Rounds For Time:
30 Alt Dumbbell Hang Clean & Jerk (22.5/15)
20 Box Jumps (24/20)
10 Kipping HSPU
* On every 90 seconds complete 2 Squats Cleans @70/40kg until workout is complete.
* Start the workout with 2 Squat Cleans!