CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Couch 1:00 e/s
Calf 0:30 (Upright)
Writs 0:30
———
ACTIVATION
30 calf Pumps
10 Scap pulls
5 Kipping Swings
——-
Barbell:
10 Wrist Rotations
3 Power Clean
3 Front Squats
3 Push Jerks
Establish Weight
———
Movement Prep:
3 Box Jumps
3 Power Cleans
3 Toes To bar
3 Front Squats
3 bar Facing Burpees
3Push Jerks
3 Chest To bar
Metcon (Time)
“Sneaky Seven”
7 Rounds For Time:
7 Box Jumps 30/24 inch
7 Power Cleans 60/40kg
7 Toes To Bar
7 Front Squats 60/40kg
7 Bar Facing Burpees
7 Push Jerk 60/40kg
7 Chest To Bar Pull-ups
BOX JUMPS
– Reduce Height
– Alt Step-ups
POWER CLEANS
– Reduce weight
– Sub Dumbbells
TOES TO BAR
– Knees to elbos
– Kipping Knee raises
– 14 Sit-ups
– V-ups
FRONT SQUAT
– Reduce weight
– Sub Dumbbells
BAR FACING BURPEES
– Step Over bar
– Lateral Bar Burpee
PUSH JERK
– Reduce weight
– Sub Dumbbells
CHEST TO BAR
– Banded
– Kipping
– Next Best Chine Over Bar
– Ring Rows
– Dual DB Row’s
