CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back 0:30 e/s
Glute 0:30 e/s
Front Rack 0:30
Wrist 0:30
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ACTIVATION
10 Hollow Rocks
10 cap Push-ups
10 Scap Pull-ups
10 Kipping Knee Raises
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Barbell
10 Good Mornings
10 Wrist Rotations
5 Power Cleans
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Power Clean (In 15 Minutes )
5 Sets 2 Reps
Build up and perform 5 Sets at the same weight.
Make sure to get at least 3 building sets in before your working sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
8 Toes To Bar
8 Power Cleans 60/40kg
8 Bar Facing Burpees
SUBS
TOES TO BAR
– Reduce Reps
– Toes as high as possible
– Knees top chest
– V-ups
– Sit-ups
POWER CLEANS
– Reduce Load
– Sub Dumbbells
BAR FACING BURPEES
– Lateral Bar Burpee
– Burpee Step Over Bar
– Regular Burpee
– Frog Hops
