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

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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!