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