CrossFit Inventive – CrossFit
Warm-up
20 scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Frog 2:00
Wrist 0:30 e/s
Front Rack 0:30
Puppy Doge Pose 0:30
Ankle mobility 0:30 e/s
———
2 Laps Halo Crab Walks
2 laps Monster Walks
20 Halo Glute Bridges
——–
Barbell
10 Wrist rotations
10 Stiff Legged DL
5 Front Squats
3 Power Clean
3 Hang Squat Cleans
3 Squat Clean
——–
1 Front Squat 2 sec pause in bottom
1 Front Squat
Front Squat (2 Reps On Every Munute x 10)
Rep One has a 2 second pause in the bottom position.
Rep Two @normal speed.
Build how you wish or stay at the same weight all the way through.
No percentage lift. Go off how you feel today but make sure you can manage the 2 sec pause on the first rep.
Metcon (Time)
3 Rounds:
500m Row
7 Power Clean
7 Hang Squat Clean
7 Squat Cleans
Barbell – 55/37.5kg
SUBS
ROW
– 800m Bikes
– 400m Ski
BARBELL
– Reduce weight
– Double Dumbbell
