CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 60 seconds
Couch Stretch 30 Seconds each side
Twisted Cross 30 seconds each side
Calf 30 seconds each side
———–
Activation
30 Calf pumps
10 Hollow Rocks
10 Air Squats
20 Double unders/40 Singles
10 Scap Pulls
5 Kipping Swings
5 Kipping Knee Raises
——–
Barbell:
5 Deadlifts
10 Wrist rotations
5 Front Squats
5 Power Cleans
5 Squats Cleans
——-
Find Starting weightL:
Squat Clean (3 Drop Reset Reps On Every 90 Sec x 7 Sets)
This is our Chance to start building back up on our Barbell Movements. Keep sound technique, don’t build in large increments.
Only build if you are capable, feel free to stay at a lighter weight and focus on form.
*Record heaviest lift.
Metcon (Time)
For Time:
100 Double Unders
21 Toes to Bar
21 Squat Cleans @60/40kg
75 Double Unders
15 Strict Pull-ups
15 Squat Cleans @60/40kg
50 Double Unders
9 Bar Muscle Ups
9 Squat Cleans @60/40kg
DESCRIPTION
Today’s conditioning piece balances out higher skilled gymnastics movements with a moderate weight barbell
The squat cleans will decrease with each round while the double unders and bar muscle-up reps stay static
The intended time range for this workout is between 10-20 minutes
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station in 2 minutes or less
See the “subs” section for more options
GYMNASTICS
Scale T2B:
Knees To Elbows/Knee Raises/V-ups
Scale Strict Pull-ups:
Banded Strict Pull-ups, Ring Rows.
Scale Bar Muscle-ups:
Chest to Bar, Kipping/Butterfly Pull-ups.
SQUAT CLEANS
Choose a moderate weight for these 45 total squat cleans
This should be a load that you could cycle for 12+ reps unbroken when fresh
